{"id":573,"date":"2023-12-11T18:51:17","date_gmt":"2023-12-11T13:21:17","guid":{"rendered":"https:\/\/fitlis.in\/blog\/?p=573"},"modified":"2026-07-28T13:29:44","modified_gmt":"2026-07-28T07:59:44","slug":"best-home-workout-routine","status":"publish","type":"post","link":"https:\/\/fitlis.in\/blog\/best-home-workout-routine\/","title":{"rendered":"Best home workout routine for who have not enough time. | FITLIS"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">You have many excuses when you do not want to get fit . <\/h2>\n\n\n\n<p>If you have choice and you want to be a fit then you do not need any gym or place for workout . you can start home workout and get easily fit.  Also keep in mind that add some <a href=\"https:\/\/fitlis.in\/blog\/benefits-and-tips-for-flexibility\/\">flexibility <\/a>exercises .<\/p>\n\n\n\n<p>When you have limited time for a home workout routine, it&#8217;s important to focus on exercises that provide maximum benefit in a short amount of time. High-Intensity Interval Training (HIIT) is a great option. It combines short bursts of intense activity with periods of rest. Here&#8217;s a quick and effective HIIT workout routine for individuals with limited time:<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1707\" src=\"https:\/\/fitlis.in\/blog\/wp-content\/uploads\/2024\/02\/3-scaled.jpg\" alt=\"home workout routine\" class=\"wp-image-951\" style=\"width:536px;height:357px\" srcset=\"https:\/\/fitlis.in\/blog\/wp-content\/uploads\/2024\/02\/3-scaled.jpg 2560w, https:\/\/fitlis.in\/blog\/wp-content\/uploads\/2024\/02\/3-300x200.jpg 300w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n\n\n\n<p><strong>Warm-up (5 minutes):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping jacks: 1 minute<\/li>\n\n\n\n<li>Bodyweight squats: 1 minute<\/li>\n\n\n\n<li>Arm circles: 1 minute<\/li>\n\n\n\n<li>Jog in place: 2 minutes<\/li>\n<\/ul>\n\n\n\n<p><strong>HIIT Circuit (15 minutes):<\/strong> In Home workout Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit 3 times.<\/p>\n\n\n\n<ol start=\"1\" style=\"list-style-type:1\" class=\"wp-block-list\">\n<li><strong>Jump Squats:<\/strong><\/li>\n<\/ol>\n\n\n\n<ul start=\"1\" class=\"wp-block-list\">\n<li>Stand with feet shoulder-width apart.<\/li>\n\n\n\n<li>Lower into a squat position, then explosively jump up.<\/li>\n\n\n\n<li>Land softly and immediately go into the next squat.<\/li>\n<\/ul>\n\n\n\n<ol start=\"2\" style=\"list-style-type:1\" class=\"wp-block-list\">\n<li><strong>Push-Ups:<\/strong><\/li>\n<\/ol>\n\n\n\n<ul start=\"2\" class=\"wp-block-list\">\n<li>Keep your body in a straight line from head to heels.<\/li>\n\n\n\n<li>Perform as many push-ups as you can in 40 seconds.<\/li>\n<\/ul>\n\n\n\n<ol start=\"3\" style=\"list-style-type:1\" class=\"wp-block-list\">\n<li><strong>Mountain Climbers:<\/strong><\/li>\n<\/ol>\n\n\n\n<ul start=\"3\" class=\"wp-block-list\">\n<li>Start in a plank position.<\/li>\n\n\n\n<li>Bring one knee toward your chest, then quickly switch legs.<\/li>\n\n\n\n<li>Keep a fast pace for the duration.<\/li>\n<\/ul>\n\n\n\n<ol start=\"4\" style=\"list-style-type:1\" class=\"wp-block-list\">\n<li><strong>Burpees:<\/strong><\/li>\n<\/ol>\n\n\n\n<ul start=\"4\" class=\"wp-block-list\">\n<li>Begin in a standing position, then drop into a squat position.<\/li>\n\n\n\n<li>Place your hands on the ground and kick your feet back into a plank position.<\/li>\n\n\n\n<li>Perform a push-up, then jump your feet back to the squat position.<\/li>\n\n\n\n<li>Explosively jump up from the squat.<\/li>\n<\/ul>\n\n\n\n<ul start=\"5\" class=\"wp-block-list\">\n<li>Start in a plank position.<\/li>\n\n\n\n<li>Tap your left shoulder with your right hand, then tap your right shoulder with your left hand.<\/li>\n\n\n\n<li>Maintain a stable plank position throughout.<\/li>\n<\/ul>\n\n\n\n<p><strong>Cool Down (5 minutes):<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Slow jogging or brisk walking: 2 minutes<\/li>\n\n\n\n<li>Static stretching: Focus on major muscle groups, holding each stretch for 15-30 seconds.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-fitlis wp-block-embed-fitlis\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"TMhpyfcPY9\"><a href=\"https:\/\/fitlis.in\/blog\/how-to-lose-belly-fat-naturally\/\">How to Lose Belly Fat Naturally: What Does Science Really Say?<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;How to Lose Belly Fat Naturally: What Does Science Really Say?&#8221; &#8212; Fitlis\" src=\"https:\/\/fitlis.in\/blog\/how-to-lose-belly-fat-naturally\/embed\/#?secret=oz7DIvAfly#?secret=TMhpyfcPY9\" data-secret=\"TMhpyfcPY9\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Social link<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Youtube<\/strong>:-\u00a0<a href=\"https:\/\/www.youtube.com\/@fitlis_fitness\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.youtube.com\/@fitlis_fitness<\/a><\/li>\n\n\n\n<li><strong>Instagram KAPIL<\/strong>:-&nbsp;<a href=\"https:\/\/www.instagram.com\/kapilkumar_79\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.instagram.com\/kapilkumar_79\/<\/a><\/li>\n\n\n\n<li><strong>Instagram FITLIS<\/strong>:-&nbsp;<a href=\"https:\/\/www.instagram.com\/fitlis_fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.instagram.com\/fitlis_fitness\/<\/a><\/li>\n\n\n\n<li><strong>Facebook<\/strong>:-&nbsp;<a href=\"https:\/\/www.facebook.com\/kapilkumar.7790\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.facebook.com\/kapilkumar.7790<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.fitlisgym.app\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/fitlis.in\/blog\/wp-content\/uploads\/2026\/07\/Fitlis-gym-app-1024x683.png\" alt=\"lose belly fat\" class=\"wp-image-2025\" style=\"width:549px;height:auto\" srcset=\"https:\/\/fitlis.in\/blog\/wp-content\/uploads\/2026\/07\/Fitlis-gym-app-1024x683.png 1024w, https:\/\/fitlis.in\/blog\/wp-content\/uploads\/2026\/07\/Fitlis-gym-app-300x200.png 300w, https:\/\/fitlis.in\/blog\/wp-content\/uploads\/2026\/07\/Fitlis-gym-app-768x512.png 768w, https:\/\/fitlis.in\/blog\/wp-content\/uploads\/2026\/07\/Fitlis-gym-app-150x100.png 150w, https:\/\/fitlis.in\/blog\/wp-content\/uploads\/2026\/07\/Fitlis-gym-app.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=com.fitlisgym.app\" target=\"_blank\" rel=\"noopener\">Download &amp; Start Now<\/a><\/figcaption><\/figure>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You have many excuses when you do not want to get fit . If you have choice and you want to be a fit then you do not need any gym or place for workout . you can start home workout and get easily fit. Also keep in mind that add some flexibility exercises . &#8230; <a title=\"Best home workout routine for who have not enough time. | FITLIS\" class=\"read-more\" href=\"https:\/\/fitlis.in\/blog\/best-home-workout-routine\/\" aria-label=\"More on Best home workout routine for who have not enough time. | FITLIS\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":574,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[507,508,509,62],"class_list":["post-573","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises","tag-45-minutes-workout","tag-45-minutes-workout-in-gym","tag-hiit-exercises","tag-home-workout"],"_links":{"self":[{"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/posts\/573","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/comments?post=573"}],"version-history":[{"count":4,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/posts\/573\/revisions"}],"predecessor-version":[{"id":2071,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/posts\/573\/revisions\/2071"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/media\/574"}],"wp:attachment":[{"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/media?parent=573"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/categories?post=573"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/tags?post=573"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}