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If you aim to become sturdier at home without a bit of equipment, this 30 minutes bodyweight workout is here to help you. It is a well-structured, plainly designed program and all you need are a mat and your wish to be trained. New comers to the exercise world or people who just need a quick and efficient workout will find the routine no-equipment quite appealing.
Are home training exercises useful?
Indeed, they are! Calisthenics uses your weight for the resistance, that is the way how you can bulk up, have more stamina and better coordination. It’s really the first way to go for those who are not a member of the gym and the best starting point for those who start fresh in the exercising world. Furthermore, these exercises can challenge your muscles differently from traditional weight training which is a huge plus if you ask me.
What are the exercises that the program consists of?
The sequence of movements comprises six basic exercises. Each exercise is to be done for 45 seconds while allowing yourself 20 to 30 seconds of rest. After four rounds of the circuit, you will have reached the half-hour mark. In case you are a beginner, you can increase your rest time accordingly.
1.Offset Squat to Pulse
Get ready with legs wider than hips and hands behind your head. Take a step diagonally ahead with one foot into a squat position. At the lowest point, raise yourself up slightly and go back down (pulse). Go back and continue on the other leg.
2. Plank Walkouts to Push-Up
Lean from your body at the hips to the floor and rest your hands on it. Walk them forwards until you arrive in a straight high plank. Do one push-up (rest your knees if necessary). After that, walk your hands back to the starting position and lift your body up. Repeat the exercise again.
3. Front-to-Back Lunges
Step ahead with one foot, then it is a lunge and therefore go back with the same foot for a reverse lunge. This combination makes one series of the exercise. Now, do not alternate legs but stay with the first for the entire course of the circuit and, at the end, take the other leg as well to do the lunges again.
4. Commandos to Knee Drive (or Mountain Climbers)
Commence in a raised plank position. Proceed to lower to your forearms, right one, then left one after. Drive both knees in towards your chest (or if it’s mountain climbers, you should alternate the knees). Exchange the arm in front of you at each turn.
5. Modified Skaters
Movements created by 1 leg going diagonally behind the other so that it lands exactly between both legs and then bringing the other leg forward parallel to the first one. Touch the floor slightly when executing the move with the opposite hand. After returning to the start position, do the move on the other side. Make sure your core is activated.
6. Tricep Dip to Crab Toe Tap
Position yourself on the ground, lay down both hands and feet, put your hips up. Folded arms are lifted in this exercise. Push your way up, then strike the hand down to the foot over your head. Alternate sides after each lap.
Why You Should Try This
You can already feel some awesome changes after doing it. For example, you can carry your groceries more easily. Some of the muscle groups you’ll work are the chest, back, and legs. Furthermore, you will develop your coordination and speed and affect the metabolism of the whole body without any other tools.
When you are on the go and do not have any equipment with you, this 30-minute bodyweight workout is the best solution to come to your rescue! Another great workout to opt for could be a busy morning routine as well as during travel days or when your local gym is not available for you.
