30-Minute Full-Body Home Workout

Strapped for time or cash, or just feel like getting home after a long day at the office? You can do a great total-body workout in just half an hour in the comfort of your living room – no equipment required!

When starting out, do each of the exercises for 40 seconds. After you’ve built up some strength, increase this to 50 seconds. Rest for 10 seconds between each exercise. Remember to start with a five-minute warm-up of your choice, and end the sequence with five minutes of gentle stretching.

1. LUNGE KICKS

*Stand with your feet shoulder width apart.

*Step back into a deep lunge, and hold for a few seconds.

*Kick the leg you stepped back out ahead of you.

*Return to the lunge for the next rep.

*Swap legs halfway through.

2. JUMPING JACKS

*Stand with your feet shoulder width apart and your arms resting alongside your body.

*Jump your feet and arms out away from your body.

*Jump back to the starting position for the next rep.

3. SQUAT & ABS

*Interlace your fingers behind your head, with your elbows spread out wide.

*Squat down as if you are sitting in a chair, keeping your weight over your heels.

*Raise your right leg to your left elbow.

*Return to your squat and raise your left leg to your right elbow to repeat on the other side.

4. GLUTE KICKBACKS

*Start on your hands and knees, with your hips over your knees and your wrists below your shoulders.

*Extend your right leg out behind you, with your toes on the floor.

*Lift the extended leg and squeeze the glute.

*Return to the starting position and repeat on the other side.

5. JUMPING SUMO SQUATS

*Stand with your feet shoulder width apart.

*Squat down, engage your core and jump up.

*Return to the squat position as you land.

30-SECOND REST

6. MOUNTAIN CLIMBER

*Start in a plank position.

*Pull your right knee up and in toward your midsection.

*Return your right foot to plank position and repeat on the left.

7. COMMANDO

*Start in a plank position on your forearms.

*Push up on your left side so your arm is straight.

*Follow with your right arm so that you’re on both hands. Keep your back straight.

*Come down onto your left and then right forearm, returning to plank for the next rep.

8. PUSH-UP & INCHWORM

*Start in a standing position.

*Place your hands on the ground, keeping your legs as straight as possible.

*Walk your hands out into a high plank position.

*When you reach high plank, do a push-up.

*Walk your hands back to your feet, stand up straight and repeat.

9. X JUMPS

*Stand with your feet slightly wider than shoulder width apart.

*Bend your knees until your quads are parallel to the floor.

*Touch your left foot with your right hand, and then propel your body up into the air.

*Land back into a squat and repeat on the other side.

10. SIDE PLANK

*Start in plank position.

*Turn onto your right side, with your right elbow directly below your shoulder.

*Lift your right arm into the air.

*Return to plank position, and repeat on the opposite side.

30-SECOND REST

[REPEAT ENTIRE SEQUENCE]