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

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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

Equipment: Dumbbells (optional)

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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.