The Complete At-Home Calisthenics Workout Only 30 Min Day

Table of Content

• How should you perform these exercises everyday?
• Contralateral Limb Raises
• Day Upper/Lower Split
• Bodyweight Squats
• Fat Loss: 2 Bodyweight, Kettlebells, Steel Maces, Bands At-Home Workout Plans
• ab exercises to tone and strengthen your core at home
• Are online workout programs as effective as in-person classes?
• Pushups

Bend your knees behind towards your buttock and brace your core and thighs. It is one of the fast and high intensity exercises that also burn decent calories, boost stamina, and maximize your aerobic and anaerobic performance. The best way to perform an inverted row is using a smith machine bar or gymnastic rings. However, if you do not have access to that equipment, you can try using a dinner table at home. The inverted row is fairly easier to perform than a standard pull-up because you only need to pull your torso toward the bar during the movement.

Keeping your core engaged, extend the legs straight up to a 45-degree angle, forming a “V” shape with your body. If you feel balanced here, attempt reaching your arms up toward the ceiling. You always have the option to leave them straight out in front of you. Keep the shoulders relaxed, abs pulled in and the inner thighs squeezing together. Release your legs and arms down to the starting position.

How should you perform these exercises everyday?

Return your right leg back to plank position; bring your left leg under your chest toward your left elbow. Repeat, alternating your legs and keeping a steady pace. Remember to breathe and concentrate on engaging your abs, glutes and hamstrings. Come into a plank position with your shoulders over your wrists. Pull your naval in toward your spine, and hug your legs together as you bring the left foot to touch the right. Turn onto the right outer edge of the right foot, stacking the left foot on top.

Complete the same number of reps on both legs. Adding a leg lift to a regular plank makes you unstable, requiring your core to work in overdrive and your three limbs to support more weight. Taking out the chair allows you to master the form of a regular bodyweight squat.

Contralateral Limb Raises

For now, we will just say HIIT can consist of Tabata workouts, Circuit Training, Sprint Workouts, Ladders, and more. HIIT can be done with bodyweight-only or bodyweight and fitness equipment, or just fitness equipment. Again, we have full HIIT workout videos for you, but first, let’s continue talking the basics of losing fat at home. So you are unable to go to the gym or you simply prefer working out at home but you aren’t sure what is the most effective way to exercise at home?

So, be sure to follow and read this guide carefully. Whether your goal is to lose fat or gain muscle, or both, we are going to teach you everything you need to know about working out at home so you can achieve that. Complete your required reps each day in as many sets as you need, whenever you need to. The goal is to do it in as few sets as possible, but enough so that you can complete each rep with proper form. One minute of high-intense activity is equal to 2 minutes of moderate training.

Day Upper/Lower Split

HIIT workouts will be short, minutes and cardio will be around mins at a maintainable pace. Our goal for cardio is to burn fat and improve cardiovascular health, which will also increase our resistance training capacity. Now, for the purpose of losing fat, we need to take a different approach. We are going to stick to full body workouts with low rest time. The exercises will consist of dynamic compound movements.

I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal. You can do low-impact training if you want to work out for more than 15 minutes a day. For example, doing exercises with one to two minutes of rest between them. If you think the circuit training is challenging, you can try high-intensity interval training or HIIT.

Bodyweight Squats

Weight can be small dumbbells, kettlebells or anything heavy you may have at home, like a purse or backpack, water bottles or gallon jugs or a heavy book. Or make your own adjustable weight by loading a small tote bag with magazines or books. We recommend no more than 10 pounds for beginners. One surefire way to attack your fitness regimen effectively? Keep the fuss to a minimum and stick with the basics.

Holding your body up with your knee and your extended arm during a hip abduction makes this move an upper body exercise, too. Get-up squats are great for time under tension, or keeping your legs and glutes under continuous work, which adds to the burn. A standard pushup is the more challenging version of a knee pushup. Assume a high plank position and complete the pushup in the same way, allowing your elbows to flare out at a 45-degree angle. An alternative, more advanced approach is to complete timed rounds.

Here are the top five essential exercises you should know. Aim to bust out as many high-quality reps as you can with every exercise. Remember to contract your muscles with each rep you do. This is one of the best flat stomach workouts women can do anywhere and anytime they want to. It’s the perfect routine for female gym-goes who want to achieve a lean, tight, curvy figure.

You’ll finish with a bodyweight, core-dominant cardio circuit, which will get your heart rate up as you finish your workout strong. To perform pushups, begin in a plank position with arms lined up under your shoulders. Lower your chest to the floor by bending at your elbows, keeping your core engaged the whole time. Push through the floor to return to the starting position. For those following a fitness equipment workout plan, you can follow the bodyweight HIIT options or the kettlebell and steel mace HIIT options.

Place your hands on the floor, so your arms are straight underneath your shoulders. BeginnersIntermediatePush-upPullupSquatInverted RowBench DipBurpeeLungesBar DipsPlank Floor IYT RaisesYou can do the first five exercises daily at home if you’re a beginner. And the first five, plus the next five, are for intermediates. So, depending on your fitness level, you can do some of them or all of them. However, when you’re working out at home with limited options, this isn’t always possible.