For example, after one set of goblet squats, you immediately move into dumbbell floor presses. Rest ~30 seconds between rounds and ~60 seconds between different circuits and supersets. You perform three rounds of each circuit and two rounds of each superset. Circuit one targets your lower body, circuit two targets your upper body, and circuit three targets your abs and core. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track. Advanced exercisers can add more bodyweight by performing the press up from a straight-armed plank position. ‘You want to push to a level of intensity where you are challenging yourself but also ensuring your output is consistent across all 10 exercises,’ she adds. Once you have finished all five rounds, go back, and repeat the entire circuit again for a 30-minute workout in total. What other Fitness Blender workouts can I do with this one?After a short warm-up, you'll go through three circuits of six different exercises, repeating each circuit twice.After the first superset, take a short rest and repeat the two exercises one more time.Once you have done three rounds of the circuit, take a minute to recover, then get ready for the superset part of this 30-minute workout at home.Squeeze your core through each rep and continue for 10 reps on each side.Research shows these two slight modifications make the plank five times more effective!“This is important for helping to provide postural balance for athletes who only incorporate pushing movements into their upper-body routines,” he adds.“A more stable hip is a stronger hip, and because runners rely on their hips for every stride, exercises like these are a must,” Miklaus says. As long as you practice progressive overload, meaning you train a little heavier or do one more repetition when you can, your muscles respond by getting bigger and stronger. But even then, you can use this workout to tide you over if you ever find yourself with little to no time to train or without a gym. “Almost anyone,” because high-level bodybuilders and powerlifters need more specialized and extensive training for the best results. Are you having a hard time finding an hour or more to exercise? You can use this at home cardio routine with just about any other kind of training. It improves your core stability and helps you get stronger in movements that require trunk rotation. The oblique sit-up works both your six-pack muscle (the rectus abdominis) as well as your obliques located at the sides of your abdominal area. Once you’ve completed your Romanian deadlift reps, immediately get down on your back for the finishing move, the oblique sit-up. What other Fitness Blender workouts can I do with this one? It's a great cardio routine for intermediate exercisers, but even advanced exercisers are likely to break a sweat over the course of this half hour video. Begin by driving your knees into your chest one knee at a time, like a running motion. Place your hands directly beneath your shoulders, arms outstretched and feet supporting your body as well. StrengthLog’s 30-Minute Workout at Home You can also perform the dumbbell press seated, but doing so removes some of the core action from the exercise. But first, take a minute to regain your breath and let your muscles recover. Take half a minute to rest, then get right back into it by starting over with another set of goblet squats. The goblet squat targets your core muscles, quadriceps (the muscles at the front of your thigh), and glutes. “When moving laterally, and into a hinged position, we are able to recruit more of the deep hip muscles than is possible when only moving in the sagittal plane,” he says.Adjustable dumbbells allow you to change the load on the fly with the flip of a switch, and you won’t have to find room to store half a dozen dumbbells of various sizes.It’s an excellent exercise for all levels, whether you’re just starting out or you’ve been lifting weights for a while.It is an extremely effective basic strength training or toning movement, however, 3 sets of them is not exactly going to crank up your calorie burning furnace or cancel out that cheeseburger and microbrew you had for dinner last night.This means you will continue to burn calories long after your workout - so long as you train hard during it!It’s a compound exercise with complete stability where you can use heavy weights.Instructor Daniel will guide you through the moves, starting with a warm-up and then working through four groups of two exercises. The dumbbell Romanian deadlift is a variation of the dumbbell deadlift and the most efficient way to develop your hamstrings using dumbbells. Research shows these two slight modifications make the plank five times more effective! When done right, it doesn’t require any additional weight to strengthen every muscle fiber in your midsection. It works multiple muscle groups in your upper body, including your shoulders, triceps, and traps. Take a 30-second rest after one round, then start over. This one features more core work and one of the best exercises for your entire posterior chain. The plank is an excellent exercise for your entire core. In addition, it works your shoulders, triceps, and core muscles. Once you have done three rounds of the circuit, take a minute to recover, then get ready for the superset part of this 30-minute workout at home. Brisk 30 min body weight workout video, perfect for beginner trainees or those who are looking for a high-intensity workout. They help you get fit much faster than traditional exercises without having to spend hours at the gym. Hiit workouts are an excellent way to get in shape fast with shorter, high impact workouts. Lose weight, burn calories and fitness for women over 50! Perform each exercise in order, resting as little as possible between exercises.Without resting, adjust your dumbbells to the appropriate weight and get your yoga mat out – it’s time for the dumbbell chest press on the floor.However, you should get at least two sessions for the best results on your fitness journey.This is a full body workout suitable for beginners and can become your daily workout to increase your fitness level to burn fat and tone your whole body.10 Jumping Jacks - This simple at home cardio essential is an excellent way to get your heart rate up quickly.Holding a dumbbell in front of your chest helps you squat right by removing much of the mobility requirements of the regular barbell squat.30 minute walk at home, full body fat burning cardio walking workout to lose weight, burn fat and get fit. All you need is a set of dumbbells, a yoga mat and a little bit of motivation! This 30-minute workout for beginners can be done at home or the gym. This three-circuit routine will target your entire body. Once you have completed three rounds, you’re ready to move to the next circuit. It’s a compound exercise with complete stability where you can use heavy weights. Holding a dumbbell in front of your chest helps you squat right by removing much of the mobility requirements of the regular barbell squat. Once you finish one round, take a 30-second breather, then start over. Best of all, this workout uses bodyweight exercises only – so you won’t need any fancy equipment to do it – and takes just 30-minutes! That breaks down to about three to five 30-minute workouts whether you opt for strength training, cardio, HIIT, barre, yoga, or a little bit of everything. HIIT - High intensity interval training workouts use short bursts of very intense activity to bump up your metabolism, burn fat, and even build lean muscle to some extent - many of these require no equipment at all. While it takes a lot of different kinds of training to reach well rounded fitness (strength training, cardio, stretching, etc) total body strength training and HIIT (high intensity interval training) are best for burning off body fat quickly. The push-up is a classic exercise for training your chest muscles using your own body weight. Take 30 seconds of rest, do one more round of push-ups and the plank, rest a minute, then get ready for the final act of StrengthLog’s 30-minute workout at home. In addition, it effectively engages your core to keep your body stable as you push the dumbbells over your head. The floor press is a great exercise for building your chest, shoulder, and triceps muscles using nothing but dumbbells. You start the workout with a three-exercise circuit consisting of goblet squats, dumbbell floor presses, and dumbbell rows. Full-body workouts have been around since the dawn of strength training. Support your body with your forearms and your feet, keeping your body in a straight line. Keep your core tight throughout and repeat. Keep your chest up as you squat back, and then push through your heels to stand and take two steps to the right. Perform 15 reps on each side, with 7-12 pounds. Increasing your heart rate, blood flow, and muscle temperature makes your muscles more flexible and ready for movement. Do one set x repetitions of each exercise, rest for 30 seconds, then do them again for a total of three rounds. Adjustable dumbbells allow you to change the load on the fly with the flip of a switch, and you won’t have to find room to store half a dozen dumbbells of various sizes. You can use regular dumbbells, but if you don’t want to collect enough of them to fill a dumbbell rack, you should consider getting a pair of adjustable ones. Dumbbells are incredibly versatile, and you can train your entire body without any other equipment. This is a full body workout suitable for beginners and can become your daily workout to increase your fitness level to burn fat and tone your whole body. Maximize your gains and build the body you want with our guide on the best exercises for every muscle group. Maximize your gains and build the body you want with our guide on the best exercises for every muscle group. Try This 5-Minute Fat-Burning Exercises To Melt Body Fat Fast This 30-minute workout at home gives you the tools to build strength and muscle in the comfort of your living room in half an hour or less. This 30 minute cardio workout is ideal for a wide range of fitness levels because of how easily it can be modified to be more or less challenging. Hold the dumbbell in one hand and pull it up to your torso, contracting your back muscles at the peak. Rest for 60 seconds and repeat this three-exercise circuit three times. If you want to start exercising, but have no idea where to begin, this is the workout for you. Return to the start position and repeat with your right leg (b) to complete one rep. Focus on the move slow and controlled, with your hips low and your core engaged. Exhale as you slowly lift your head and shoulder blades from the ground and use your abdominal muscles to sit up straight. Begin in a kneeling plank position with your hands directly underneath your shoulders, your core engaged and your pelvis tucked slightly under. Look at the floor and keep your core braced throughout so your body forms a straight line from shoulders to ankles (a). You can download it and use it as a workout tracker and general strength training app – and all basic functionality is free forever. In short, if you can squeeze in three 30-minute weekly workouts – fantastic. You’ve successfully completed this 30-minute full body workout! Keep the tempo up and grind out the final supersets to complete this 30-minute workout in time. Miklaus demonstrates each exercise in the video above so you can learn proper form. It’s available exclusively in our workout tracker app. However, you should get at least two sessions for the best results on your fitness journey. Take a break from sitting all day and treat your body to some sun salutations, hip openers, and twists in this flow yoga class from Sarah Beth Yoga. You don't need any equipment to complete it, either. Whether you've got 30 minutes at lunch, after work, or before the kids get up, these classes can happen whenever you're ready in whatever space you've got. If the past year has taught us anything, it's that you don't need a gym, fancy equipment, or an in-person instructor to get active. They help you get fit much faster than traditional exercises without having to spend hours at the gym.Because running and most of our daily movements occur in the sagittal plane of motion—that’s forward and backward—we tend to neglect muscles used in lateral (or side to side) and rotational movements, causing weakness in these areas.You can download it and use it as a workout tracker and general strength training app – and all basic functionality is free forever.Keep your chest up as you squat, and then push through your heels to stand.Here you will find content that relates to how to look younger, mature skincare, anti aging, wrinkles, how to dress over 50, style, fitness, health and beauty over 50.‘The workout follows a simple interval training format featuring five rounds that are two minutes long each, with a one-minute rest in between rounds,’ says Izy.Stick it out and you'll have burned approximately 285 total calories! They translate smoothly into one another, and the muscles worked don’t overlap, so you should be able to maintain a steady pace without getting overly fatigued. You don’t need a training bench to perform the dumbbell row. Once again, with as little rest as possible, get ready for the next exercise. It’s an excellent exercise for all levels, whether you’re just starting out or you’ve been lifting weights for a while. Give this 10-minute core workout from a top FightCamp coach a try. If your body's craving a rest day or a little extra stretching, give this mobility workout a go. After a short warm-up, you'll go through three circuits of six different exercises, repeating each circuit twice. But this move activates the latissimus dorsi (major muscle of the back), teres major, and posterior deltoid (both on the back of the shoulder).Walk at home 2 miles or 2.8 km burn up to 340 calories and walk 3500 steps in this fast paced indoor workout for all levels of fitness.Once you have completed three rounds, you’re ready to move to the next circuit.See better results in half the time.This 30 minute cardio workout is ideal for a wide range of fitness levels because of how easily it can be modified to be more or less challenging.Rest ~30 seconds between rounds and ~60 seconds between different circuits and supersets.This fun, challenging routine features seven bodyweight exercises that target your entire body while revving your heart rate. A warm-up prepares your body for your training session, may reduce the risk of injuries, and should precede all great workouts. You can view the 30-minute workout at home in detail with sets and repetitions for all the different exercises in StrengthLog. Perform each circuit or superset with as little rest between exercises as possible. You will require heavy dumbbells for some exercises, and light dumbbells for others. This workout is for anyone who wants to get in shape and stay fit and healthy with short but highly effective strength training workouts. One minute of Push-ups followed by one minute of LungesThis three-circuit routine will target your entire body.In addition, it works your shoulders, triceps, and core muscles.Australian fitness pro Anna McManamey is here to help everyone build a better booty.Miklaus demonstrates each exercise in the video above so you can learn proper form.Once you have finished all five rounds, go back, and repeat the entire circuit again for a 30-minute workout in total.HIIT and Strength Training Combined - HIIT and strength combinations to make for quick fitness gains and very sore muscles (in the best way possible).Stand back up by pushing through your front heel, then repeat. Australian fitness pro Anna McManamey is here to help everyone build a better booty. Celebrate International Women's Fitness Day by trying this full-body blaster. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners Perform all 5 rounds as quickly as possible for a fat-blasting workout that will leave you drenched. Get your sweat on with these full-body moves. Then, lift your upper body and your hips off the floor (b). Pull your arms in so that your hands are pressing into the floor by your chest and, at the same time, bend your knees so your feet point to the ceiling. One minute of Cobra lat pulldowns followed by one minute of Glute bridges One minute of Squats followed by one minute of Plank taps However, as you get fitter, you can increase your reps and rounds for an extra challenge.’ Health & Wellness15 short and easy workouts you can do in your living room The Best Exercises For Every Muscle GroupMaximize your gains and build the body you want with our guide on the best exercises for every muscle group. This 30-minute exercise program is designed for two or three weekly workouts. After the first superset, take a short rest and repeat the two exercises one more time. It’s as close to a perfect exercise for at-home workouts as you can get because it doesn’t require any equipment and can be done anywhere. Once you’ve completed your last rep, lower the dumbbells to your sides and get ready for the third and last exercise of the circuit. In addition to her wellness expertise, Schellea is also a certified business and life coach, equipping her to empower women not only in health and fitness but also in their personal and professional growth. Here you will find content that relates to how to look younger, mature skincare, anti aging, wrinkles, how to dress over 50, style, fitness, health and beauty over 50. Mallory stays on top of her continuing education in fitness, as well as the latest science in wellness. Join for free and start building and tracking your workouts, get support from other Fitness Blender members and more! Squeeze your core through each rep and continue for 10 reps on each side. Squeeze your core through each rep and continue for 30 reps. Keeping your body in a straight line, lower your upper body towards the platform, then push yourself back up. Release them slowly down to your sides, then curl the dumbbells up to your shoulders, contracting your biceps. How to Perform Dumbbell Rows You may also like to check out this video here ’10 min fat burning HIIT workout, high intensity and low impact workout’ Are you interested in losing weight but don't know where to start? Do not start this fitness program if your doctor or health care provider advises against it. You should consult a health care professional before starting this or any other fitness video. “This is intended to provide a balanced challenge and allow each athlete space to scale the difficulty of the workout to their own fitness level,” Miklaus explains. Because running and most of our daily movements occur in the sagittal plane of motion—that’s forward and backward—we tend to neglect muscles used in lateral (or side to side) and rotational movements, causing weakness in these areas. You might think an indoor workout that includes zero equipment is easy—but think again! Two weekly workouts produce much better results than one, but the jump from two to three, while still significant, is less dramatic than going from one to two. It’s also a great exercise for the rest of your posterior chain, including your glutes and lower back. “By implementing a lower-body routine that incorporates lateral and rotational movements, as well as upper body and core training, runners can increase their overall athletic standards and the functional capacity of their bodies,” Miklaus says. This fun, challenging routine features seven bodyweight exercises that target your entire body while revving your heart rate. And you’ll burn every muscle of the body while revving that heart rate! High to Low Plank Keep the tempo up and grind out the final supersets to complete this 30-minute workout in time.Maximize your gains and build the body you want with our guide on the best exercises for every muscle group.Once you finish one round, take a 30-second breather, then start over.‘To start with, I recommend that you aim to complete 10 reps of each exercise in one minute, taking your time to really feel each exercise and practice good form.It's a great cardio routine for intermediate exercisers, but even advanced exercisers are likely to break a sweat over the course of this half hour video.You won't need a single piece of equipment to do this workout, but you can always add dumbbells to some of the exercises in order to increase the caloric expenditure and the difficulty of the workout.Fitness Blender 1000 Calorie Workout Videos - A Fitness Blender Signature workout video; brutal workout videos that burn 1000 calories - for advanced exercisers only.However, as you get fitter, you can increase your reps and rounds for an extra challenge.’You can easily take a simple, conventional toning move and turn it into something more efficient that gives you the most bang for your buck for every moment that you spend on your workout. With these free fat burning workout videos, you don’t even need a gym membership – or even any equipment, for that matter.The best workouts are always going to be those that consist of moves that engage multiple large muscle groups. 30 minute walk at home, full body fat burning cardio walking workout to lose weight, burn fat and get fit. The workout includes exercises for all muscle groups and improves strength and flexibility with new challenging movements. In addition to making you move in different planes of motion, this workout also alternates lower-body and upper-body or core exercises. One minute of Push-ups followed by one minute of Lunges Hold for five seconds, then lower your body back to the floor. As you lower your body, extend your arms and legs back out. Keep scrolling to give it a go and start seeing results. Want a quick, fuss-free workout that will help you lose weight from the comfort of your home? (Missing equipment? Try subbing a couple of soup cans and a rolled-up towel.) Stick it out and you'll have burned approximately 285 total calories! 10 Jumping Jacks - This simple at home cardio essential is an excellent way to get your heart rate up quickly. 8 Lateral Jumps - Tone your core, glutes, and thighs with this one simple Pilates move. Here are the best examples of workout videos that put this principle to work. You can easily take a simple, conventional toning move and turn it into something more efficient that gives you the most bang for your buck for every moment that you spend on your workout. We'll keep you posted on all the latest updates on fitness, beauty, women's health, healthy eating and lifestyle. Without resting, move into the second exercise of the circuit, the dumbbell shoulder press. Like last time, perform each exercise in order, resting as little as possible between exercises. Without resting, adjust your dumbbells to the appropriate weight and get your yoga mat out – it’s time for the dumbbell chest press on the floor. She has more than a decade of experience covering fitness, health, and nutrition for a wide range of publications, and nearly 10 years of experience as a trainer and fitness instructor. Mallory Creveling is an ACE-certified personal trainer and RRCA-certified run coach, who also holds certifications in kettlebell training, sports performance, and more. Finally, the plank hold with knee drive means your abs and obliques get worked, too. But this move activates the latissimus dorsi (major muscle of the back), teres major, and posterior deltoid (both on the back of the shoulder). The shoulder tap also adds an anti-rotation element to turn up the core- and hip-stability challenge. If you're just starting out, try this efficient workout from Sidney Cummings. You can complete almost any type of workout right in your living room thanks to a plethora of fun, free fitness videos on YouTube. The 10 guided, 30-minute workout videos below are a great place to begin. Making time for a quick sweat session — even one that's 30 minutes or less — can really pay off in the long run. Instructor Daniel will guide you through the moves, starting with a warm-up and then working through four groups of two exercises. Focus on not just your abs but also lower back and obliques in this core-strengthening workout. Not only does this low-impact HIIT class take it easy on your joints, but it also incorporates 30 different exercises to make the time fly by. It is an extremely effective basic strength training or toning movement, however, 3 sets of them is not exactly going to crank up your calorie burning furnace or cancel out that cheeseburger and microbrew you had for dinner last night. Fitness Blender 1000 Calorie Workout Videos - A Fitness Blender Signature workout video; brutal workout videos that burn 1000 calories - for advanced exercisers only. One minute of Up downs followed by one minute of Mountain climbers One minute of Russian twists followed by one minute of Sit ups Push off your right leg and return to the start position. Press your hands into the floor and engage your chest to return to the starting position (a). You don't need any weights to complete this strength workout. Clear, calm instructions from Catie will guide you through this half-hour barre workout targeting your whole body. The low-impact, whole-body moves will get you sweating — so even though there's no equipment needed, you may want to grab a towel. Save my name, email, and website in this browser for the next time I comment. Engaging in any exercise is undertaken at your own risk. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. “When moving laterally, and into a hinged position, we are able to recruit more of the deep hip muscles than is possible when only moving in the sagittal plane,” he says. “This is important for helping to provide postural balance for athletes who only incorporate pushing movements into their upper-body routines,” he adds. This move changes that, plus it still taps into core strength. “A more stable hip is a stronger hip, and because runners rely on their hips for every stride, exercises like these are a must,” Miklaus says. Lying Leg Raise The dumbbell overhead press is one of the best overall upper body exercises, perfect for a 30-minute workout when you want the most bang for your lifting buck. Your body has no idea if the resistance and tension you place on your muscles come from a barbell, an exercise machine, a resistance band, your own bodyweight, or a pair of dumbbells. You won't need a single piece of equipment to do this workout, but you can always add dumbbells to some of the exercises in order to increase the caloric expenditure and the difficulty of the workout. ‘To start with, I recommend that you aim to complete 10 reps of each exercise in one minute, taking your time to really feel each exercise and practice good form. Join me for a 30 Minute full body – low impact cardio fat burning Walking Workout to lose lower belly fat! In addition to strengthening muscles at the hip, it also improves ankle stability. You don’t need any equipment for this workout, but an exercise mat is optional. The lower-body moves also get more difficult as you work through the seven-exercise circuit, while the upper-body ones become less intense. That way, one muscle group gets rest as the other works, Miklaus explains, without you having to take much actual rest time. The cardio exercises in this workout are relatively light in terms of impact and bodily strain, so this workout may be done often - even most days of the week so long as you are not sore from your last time through. Additionally, this makes for a perfect recovery cardio workout - a routine that burns off a good deal of calories without disrupting the healing process after a more intense HIIT or strength training routine. ‘The workout follows a simple interval training format featuring five rounds that are two minutes long each, with a one-minute rest in between rounds,’ says Izy. Kayla Itsines picked a series of bodyweight-based moves like squats, planks, and push-ups to target different muscle groups throughout the body. Sidney will lead you through four circuits of six exercises and you'll do seven reps of each move. Izy has designed this workout to be equipment-free, and it consists of 10 fun but challenging bodyweight exercises. If you've got a pair of dumbells on hand, use 'em to work your whole body in this 30-minute strength-training workout. Apply this concept to the exercises that make up your routines and they become dynamic, fat burning workouts. This low impact, high intensity, full body standing workout, is suitable for all fitness levels including beginners and seniors. All exercises are 30 minutes or less; and are conv... Receive an all standing high intensity interval training workout designed for all fitness levels. There is no equipment required; you can easily perform the exercises from home. Your body has no idea if the resistance and tension you place on your muscles come from a barbell, an exercise machine, a resistance band, your own bodyweight, or a pair of dumbbells.Circuit one targets your lower body, circuit two targets your upper body, and circuit three targets your abs and core.Top 10 Best Fat Burning Exercises 1 Burpees - This at home cardio move tones your core, upper body and legs all at once- it’s a triple threat exercise that everyone tends to dread for good reason; they are hard!‘You want to push to a level of intensity where you are challenging yourself but also ensuring your output is consistent across all 10 exercises,’ she adds.Izy has designed this workout to be equipment-free, and it consists of 10 fun but challenging bodyweight exercises.In addition to making you move in different planes of motion, this workout also alternates lower-body and upper-body or core exercises. Do kneeling planks if you can’t hold the position for 30 seconds. 3 In addition, they make the exercise that much more challenging, meaning 30–60 seconds is enough. In the plank position, move your elbows closer to your head and focus on squeezing your glutes as you hold the plank position. The toughest parts of the workout are over, but you’re not quite done yet. Remember to maintain good form even when you get tired at the end of the set, and avoid using your entire body to move the weights. Once you have completed the round, take your one-minute rest before moving on to the next round. This means you will continue to burn calories long after your workout - so long as you train hard during it! ‘Interval training is a brilliant and highly efficient way to get a decent calorie burn whilst still working in a controlled manner’ she explains. Burn calories at home with this equipment-free workout from GRNDHOUSE Not every workout has to push you to your limits. You may also like to check out this video here ’10 min fat burning HIIT workout, high intensity and low impact workout’Are you interested in losing weight but don't know where to start?While it takes a lot of different kinds of training to reach well rounded fitness (strength training, cardio, stretching, etc) total body strength training and HIIT (high intensity interval training) are best for burning off body fat quickly.Give this 10-minute core workout from a top FightCamp coach a try.“Almost anyone,” because high-level bodybuilders and powerlifters need more specialized and extensive training for the best results.The dumbbell overhead press is one of the best overall upper body exercises, perfect for a 30-minute workout when you want the most bang for your lifting buck. Use this workout when you only have a limited amount of time and want to burn off some fat! Walk at home and stay safe with this fat burn walking workout #stayathome There is no excuse to not exercise any more.Hope you enjoy the workout… Schellea xxWelcome to fabulous50s! Walk at home 2 miles or 2.8 km burn up to 340 calories and walk 3500 steps in this fast paced indoor workout for all levels of fitness. The instruction gif above shows the kettlebell version of the exercise, but a dumbbell works equally well. Do 15–20 reps of each movement, and your body should be warm and ready to go. Here’s a step-by-step warm-up routine for a full-body workout. Top 10 Best Fat Burning Exercises 1 Burpees - This at home cardio move tones your core, upper body and legs all at once- it’s a triple threat exercise that everyone tends to dread for good reason; they are hard! HIIT and Strength Training Combined - HIIT and strength combinations to make for quick fitness gains and very sore muscles (in the best way possible). Then try this full body workout designed to help you lose up to 10 pounds in 30 days while giving you a good strength and cardio ... This hiit workout is specifically designed to be done within 30 minutes, if you complete each exercise for 1 minute without rest. Perform each exercise in order, resting as little as possible between exercises. Let’s break the 30-minute workout at home down, with detailed descriptions of every exercise. Start with a few minutes of light cardio to boost your heart rate and body temperature. Do one set x reps of each exercise in a row, rest for 30 seconds, then do them again for a total of three rounds. Stand back up by pushing through your front heel, then repeat. Keep your chest up as you squat, and then push through your heels to stand. Jo is a London-based freelance journalist and content creator specialising in fitness, health, lifestyle and beauty. You might think that you need a fully equipped gym to get an effective workout. Do you want to improve your fitness level without having to go to the gym? See better results in half the time. Time is of the essence with your busy schedule, which is why we’ve got your workout routine covered. Though you can do this routine often, we do recommend that you check out our other hundreds of free full length workout videos in order to keep from getting bored and to prevent a plateau. 9 Mountain Climbers - Mountain Climbers can feel like a punishment, but they truly are one of the best overall toning and fat burning moves out there that don't require a bit of equipment. Because all of the large muscle groups involved, you burn a high number of calories while you are toning. This plyometric is also great for building explosive speed.6 Push Ups - Push ups are a total body exercise that are easily modified and can be made to be very challenging, even for the most avid exerciser. Instead of isolating just the bicep, you could combine the move with a lunge to significantly boost the caloric burn, and simultaneously tone your lower body. After retiring at 50 in 2016, Schellea’s passion for continuous growth led her to pursue further qualifications, becoming a certified fitness instructor and personal trainer specializing in exercise and brain health for older adults. You can grab dumbbells if you have them, but you don't need any equipment to complete the circuit. Add it in between strength training sets to keep your caloric burn high.Think we left your favorite at home exercise off the list? If a regular push up feels too easy for you, try the Single Leg Push Up.7 Side Planks with Leg Raises - While this most specifically targets the outer thighs, obliques, and deltoids, it requires the strength and coordination of the entire body to hold up the base Pilates side plank. They are the best way to maximize the benefits of a strength workout when you have a short period of time to train. All you need is a set of dumbbells, your own body weight, and to be prepared for a high-intensity session that will leave you sweaty but feeling great. Here’s one of our favorite half-hour-or-less workouts to trim and carve your body. It makes for a very good companion with our strength training routines, Pilates, or even after a shorter, more intense round of one of our high intensity interval training workout videos.