Maybe you just had a baby, and you’re easing back into your fitness routine. Or perhaps you’re a busy work-from-home individual looking to sweat during your lunch break. Here are five at-home workouts that can be done in 30 minutes, each targeting different areas of fitness:

1. HIIT (High-Intensity Interval Training) Workout

Equipment: None

Routine:

• Warm-Up (5 minutes):
  • Jumping jacks: 1 minute
  • High knees: 1 minute
  • Arm circles: 1 minute
  • Bodyweight squats: 1 minute
  • Lunges: 1 minute
• Workout (20 minutes): (Perform each exercise for 40 seconds, rest for 20 seconds between exercises, repeat the circuit twice)
  • Burpees
  • Mountain climbers
  • Push-ups
  • Jump squats
  • Plank jacks
  • Bicycle crunches
  • Russian twists
• Cool Down (5 minutes):
  • Stretching and deep breathing exercises

2. Full-Body Strength Workout

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Equipment: Dumbbells (optional)

Routine:

• Warm-Up (5 minutes):
  • Arm circles: 1 minute
  • Marching in place: 1 minute
  • Bodyweight squats: 1 minute
  • Lunges: 1 minute
  • Shoulder rolls: 1 minute
• Workout (20 minutes): (Perform each exercise for 45 seconds, rest for 15 seconds between exercises, repeat the circuit twice)
  • Squats (with or without dumbbells)
  • Push-ups
  • Bent-over rows (with dumbbells or water bottles)
  • Deadlifts (with dumbbells or water bottles)
  • Shoulder presses (with dumbbells or water bottles)
  • Plank
  • Leg raises
• Cool Down (5 minutes):
  • Stretching and deep breathing exercises

3. Core Workout

Equipment: None

Routine:

• Warm-Up (5 minutes):
  • Marching in place: 1 minute
  • Arm circles: 1 minute
  • Torso twists: 1 minute
  • Side lunges: 1 minute
  • High knees: 1 minute
• Workout (20 minutes): (Perform each exercise for 45 seconds, rest for 15 seconds between exercises, repeat the circuit twice)
  • Plank
  • Bicycle crunches
  • Leg raises
  • Russian twists
  • Mountain climbers
  • Flutter kicks
  • Side plank (switch sides at 20 seconds)
• Cool Down (5 minutes):
  • Stretching and deep breathing exercises

4. Lower Body Workout

Equipment: None

Routine:

• Warm-Up (5 minutes):
  • Jumping jacks: 1 minute
  • Bodyweight squats: 1 minute
  • Lunges: 1 minute
  • High knees: 1 minute
  • Arm circles: 1 minute
• Workout (20 minutes): (Perform each exercise for 45 seconds, rest for 15 seconds between exercises, repeat the circuit twice)
  • Squats
  • Lunges
  • Glute bridges
  • Calf raises
  • Step-ups (use a sturdy chair or step)
  • Side lunges
  • Wall sit
• Cool Down (5 minutes):
  • Stretching and deep breathing exercises

5. Yoga Flow

Equipment: Yoga mat (optional)

Routine:

• Warm-Up (5 minutes):
  • Cat-Cow stretches: 1 minute
  • Child’s pose: 1 minute
  • Downward dog: 1 minute
  • Forward fold: 1 minute
  • Gentle twists: 1 minute
• Workout (20 minutes): (Flow through each pose, holding for 30-45 seconds)
  • Sun Salutations (3 rounds)
  • Warrior I and II
  • Triangle pose
  • Tree pose
  • Plank to Chaturanga
  • Cobra pose
  • Seated forward bend
• Cool Down (5 minutes):
  • Child’s pose
  • Seated twists
  • Happy baby pose
  • Savasana (Corpse pose)

These workouts are designed to be done at home with minimal or no equipment and can help you stay fit and active in just 30 minutes a day.

The author, Gray Gaines, is a certified fitness and nutrition coach who helps excel in fat loss, wellness, and fitness. Get her Complete Guide to Grocery Shopping FREE. Check out her podcast, With All Due Respect.