Follow this great workout at home and get your 30 minutes of exercise in the comfort of your own home.
Bodyweight Squats x 8- 15: to increase intensity hold some weight.
Squats strengthen your legs muscles, improving muscle mass can help your body burn more energy.
How to do it: Stand with your feet shoulder-width apart. Lower your body as much as you can by pushing your hips down and backward and bending your knees. Your back must remain neutral at all times. If you’re new to squatting, work up to a deep squat. Repeat the movement for 8- 15 reps.
Hip Bridge x 8- 15: to increase intensity change to single leg bridge.
The bridge helps to strengthen your abdomen, hamstrings and lower back. It also contributes to maintaining proper posture when you’re sitting or standing.
How to do it: Lie on your back and bend your knees. Now raise your hips in a way that your body is in a straight line while keeping your feet planted and facing forward. Hold the position for 3 seconds, lower and repeat x 8- 15. (Repeat on other side if doing single leg bridges)
Push Ups x 6- 10: on knees or toes
Push-ups are considered to be a full-body movement. It helps you focus on your arms, abs and lower body. Your muscles become stronger as they work together.
How to do it: First get into a plank positon, on your knees or toes and place your hands firmly on the ground. Now lower your body until your chest touches the floor, while keeping your back straight. Then push back up. Repeat for 6- 10 reps.
The side plank exercise can strengthen your core by working major muscle groups in the mid-section. It tones your belly, can reduce back pain and improves flexibility.
How to do it: Lie on your right side with your legs fully extended or bend the bottom leg to a right angle. With the support of your elbow, rise off the floor and keep your body straight. Hold for 10- 30 seconds (or as long as possible) and switch to the left side, repeat.
Plank x 3
The plank is considered one of the best exercises to strengthen your upper and lower body. Planks work your abs more than any other exercise.
How to do it: Lie on the floor, resting on your forearms and knees. Now push off the floor while raising your knees and placing our whole bodyweight on your elbows. Keep your back flat and contract your abdomen. Hold the position for 10- 30 seconds (or as long as possible), 3 sets.
Walking Lunges or Alternating Lunges x 6- 12: each leg
Walking lunges can help improve your balance and work your thighs and legs effectively.
How to do it: Stand with your feet shoulder-width apart. Step forward and bend your knees to a 90-degree angle, while keeping your back straight. The knee that you are bending should not touch the ground. *Step forward back to standing and then repeat with your other leg. Continue to walk forward as you lunge. Repeat for 6 - 12 reps each leg. Alternating lunge - *Step back to standing, then step forward with the opposite leg. Repeat for 6- 12 reps each leg.
Tricep Dips x 8- 15
You don’t need any fancy equipment to work your triceps. Tricep dips will strengthen your triceps with the help of your body weight.
How to do it: Face away from a chair (ensure the chair cannot move) and place your hands on the edge of the seat. Bend your knees and elbows in a 90-degree angle. Now, dip your body downward. Make sure you bend your elbows while performing this exercise. Repeat for 8- 15 reps. To increase the intensity, start to move your feet further away from the chair.
These crunches strengthen your abdomen and can help stabilise the spine.
How to do it: Lie on your back and bend your knees. Place your hands on your thighs while looking at the ceiling. Aim to raise your shoulders one or two inches off the floor and touch your fingers to the tops of your knees. Repeat for 8- 15 reps.