The excuse most people have to not workout and to not get in shape is that they do not have enough time or that they run out of time. So I decided to create a 30 minute workout that you can do daily or every other day and see some muscle gains, fat loss, and some sculpting added to your body. I have it divided into 12 or so workouts that can help build endurance, speed, explosive energy, muscle endurance, and muscle strength. On top of that, you can see another article to create a nice at home gym for a cheap price HERE and a link to a smoothie weight-loss program HERE.
1. WARM UP - 5 Minutes
The warm-up is just a short jog that goes on for 5 minutes. Depending on how many calories you want burned, you can Sprint (the most burned calories), Jog, Walk (the least burned calories), or bike. You could also jump rope, my least favorite method of cardio.
You can see some nice inside sports bikes for cheap HERE
2. Squats - 30 Seconds
Of course, this is an at home workout that I'm telling you. However, as you can see from the photo above, any weights that you add that could help you work yourself harder would give you more growth. Or you could just do squat jumps, which will also work your body harder.
So how the squat works is you bend your knees and keep your upper body straight. The standard distance to go down is to where your legs are at a 90 degree angle like the Strongman above. However, "ass to grass", which means you can go farther down if you want to.
3. Jump Lunges/Regular Lunges - 30 Seconds
Lunges - When you do lunges, it is pretty simple. You stand at attention with some space in front of you. You then take a step forward that lets your front knee be at around a 90 degree angle and your back knee needs to be a little bit more than 90 degrees, like 100 or 110 degrees. You then bring your body back up into normal standing position, and step forward with the other leg.
Jump Lunges - These are actually the same thing as the lunges, except you switch legs by jumping. This means that instead of standing and taking a second in between, you explosively jump upwards from the lunge position and switch your legs.
4. Push-ups/ Burst Push-ups - 30 Seconds
Push-ups - The picture shown above is almost a regular push-up position. What you want to do is lay down like her, but get your arms straight with your head up. That is the starting position. You then bend your elbows till they are at a little less than a 90 degree angle, and push yourself back up into the starting position.
Burst Push-ups - These are actually the same thing as the push-ups above, except when you go back into the starting position, put as much force as you can behind it and try to catch air.
You can see more hints to grow a bigger chest at home HERE
5. Shoulder Taps - 30 Seconds
Shoulder taps are one of the best shoulder exercises to do at home without weights. All you do is get in plank position and tap your opposite shoulder of the hand you remove from the ground. They also work abs.
6. Side Lunges - 30 Seconds
This is not a good picture.
To do a Side Lunge, just put your feet about hip-width apart and step one of your legs out directly to the side as far as you can while maintaining balance and muscle burn. With the leg that is still directly under you, bend it to 90 degrees, then go back up. Then switch sides.
7. Planks - 30 Seconds
This description may be hard to follow, however the photo above is a plank so you can follow it if the description doesn't help.
Lay down on the ground and put your elbows directly under your shoulders. Then push yourself up off the ground so you are in a sort of up push-up position but with your forearms and elbows touching the ground instead of your hand.
8. Leg Lifts - 30 Seconds
Lay straight on the ground with your back facing the ground. Then, while keeping your legs straight (or slightly bending your knees), you raise you feet around 4-6 inches off the ground. That is the starting position. You then raise your legs up till your leg and waste create a 90 degree angle. Lower your leg back to 4-6 inches off the ground. That is one. If you want to see other ways to get stronger/more defined abs, click HERE
9. Sit-ups - 30 Seconds
10. REST AND REPEAT
Repeat everything that I have shown above except the warm-up at least 3 times, and at most 6 times. You can also change the times to be more, but do not make it less than 30 seconds.
11. Burpees - 1 Minute - 3 Sets
Stand with your feet shoulder-width apart and your arms by at sides. Lower yourself into a squatting position and place your hands on the floor at shoulder width. Jump or step your legs backwards into a soft plank position. Jump or step your legs forward (or back to where they originally were) to return to a squat position.
12. Cool Down - 10 Minute Jog/Walk
The Cool-Down is just a short jog that goes on for 10 or so minutes. Depending on how many calories you want to burn, you can Sprint (the most burned calories), Jog, Walk (the least burned calories), or bike. You could also jump rope, my least favorite method of cardio.
You can see some nice inside sports bikes for cheap HERE
ความคิดเห็น