Get Fit: 30 Minute at Home Workout

This quick and effective full-body, body weight work out will raise your heart rate and can be done in 30 minutes

We're all stuck in the same situation right now: self-isolated at home. Most of us do not have access to a gym and the majority of us have limited options when it comes to exercise equipment. This 30-minute at-home workout is an equipment-free workout where all you need is your body and a big enough space for each exercise.

Workout Design

This 30-minute workout is designed to be a short and intense workout that will raise your heart rate and get you in shape even if you do not have a lot of time. It was created to have short rest in between sets so that you feel challenged for the full 30 minutes while keeping your heart rate elevated to get the most out of your workout.

The Workout

Repeat the circuit up to 3x based on your level of fitness

Notes: Perform each exercise for 1 minute, with a 30 second rest after each superset.

(Superset - perform the two exercises back to back with no rest in between)

Superset #1

  • Push-ups

  • Squats

Superset #2

  • Burpees

  • Mountain Climbers

Superset #3

  • Lunges

  • Plank

Superset #4

  • Bulgarian Split-Squat

  • Leg Raises

Muscle Groups

This workout is a full-body workout that targets all the major muscle groups. It attacks these groups from your upper body to your lower body, plus the added benefit of engaging your core.

Main Targets:

  • Chest

  • Triceps/Biceps

  • Core

  • Quadriceps

  • Hamstrings


The goal of each exercise is to complete the full minute without taking rest, however, if you need to take a break it is okay to take one at any time.

With each exercise focus on engaging your core and doing the movement at a controlled pace.

As the workout progresses your body will start to fatigue, when this happens it is important to focus on maintaining good form throughout each exercise to avoid possible injury.

Good luck, stay safe and let us know what you think!

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