Here is a simple and most effective 30-minute home workout that targets different muscle groups and includes both strength training and cardiovascular exercises.
Remember to warm up before starting and cool down afterward.
home Exercise App:- https://play.google.com/store/apps/details?id=io.fitlis.starter
- Warm-up (5 minutes):
- Jumping jacks: 1 minute
- High knees: 1 minute
- Arm circles: 1 minute
- Bodyweight squats: 2 minutes
- Circuit 1 (10 minutes): Each exercise for 45 seconds, followed by a 15-second rest. Complete the sets three times.
- Push-ups (chest)
- Bodyweight squats (legs)
- Plank (core)
- Mountain climbers (cardio)
- Circuit 2 (10 minutes): Each exercise for 45 seconds, followed by a 15-second rest. Complete the sets three times.
- Dumbbell or household object rows
- Bicycle crunches
- Jumping jacks
- Cardio Blast (5 minutes):
- High knees: 1 minute
- Burpees: 1 minute
- Jump rope (or imaginary jump rope): 2 minutes
- Fast-paced jogging in place: 1 minute
- Cool Down (5 minutes):
- Stretching: Spend 2-3 minutes stretching major muscle groups, including hamstrings, quads, chest, back, and shoulders
- Deep breathing: Finish with 2 minutes of deep breathing or meditation to help your heart rate return to normal and promote relaxation.
Other link
- Youtube:- https://www.youtube.com/@fitlis_fitness
- Exercise App:- https://play.google.com/store/apps/details?id=io.fitlis.starter
- Exercise Web App:- https://fitlis.in/app
- Youtube Vlogs:- https://www.youtube.com/@kk07vlog
- Blogs:- https://fitlis.in/blog
- Instagram KAPIL:- https://www.instagram.com/kapilkumar_79/
- Instagram FITLIS:- https://www.instagram.com/fitlis_fitness/
- Facebook:- https://www.facebook.com/kapilkumar.7790