At home workout

Try an at Home Workout to Get Physical and Mental Health Benefits in Just 30 Minutes

According to the American College of Sports Medicine, you should work out 150 to 250 minutes per week. – that’s an average of 30 minutes per day to see results and success. Keep reading to find out why working out is important and how to get an effective full body home workout!

Why Should You Prioritize Working Out?

There are many reasons why working out is important that expands beyond your outward appearance. Check out these ten reasons working out will increase your overall wellness:

  1. Working out increases endorphins which makes you naturally feel better mentally and physically
  2. Working out can lower risks of certain diseases including heart disease and type 2 diabetes
  3. Working out helps to keep your immune system functioning properly
  4. Working out promotes a healthy body by reducing muscle mass, keeping bones strong, and building muscle mass
  5. Working out helps to maintain energy and reduce all day fatigue
  6. Working out reduces stress, lower anxiety, and improves all over mood
  7. Working out helps to maintain circadian rhythm and leads to better sleep
  8. Working out boosts memory and improves intelligence and problem solving
  9. Working out improves your sex life
  10. Working out can be a social outlet and a fun experience

Working Out at Home

Working out doesn’t always need to be done in a gym; it’s great to have a workout routine you can do at any time anywhere. In fact, you can get a great workout at home no equipment required! Check out this great at home workout that exercises your full body and gets in your 30-minute daily dose of training.

30-minute workout, alternating each movement, 30 seconds work followed by 30 seconds rest:

  1. air squats
  2. pushups
  3. alternating bicycle crunches
  4. alternating skater jumps
  5. butterfly strokes
  6. glute bridge

Set a timer for 30 minutes, when you’re ready to start work for 30 seconds then rest for 30 seconds. Rotate through each exercise until you have reached the 30-minute mark:

0:00 – 0:30) Air squats

0:31 – 1:00) Rest

1:01 – 1:30) Pushups

1:31 – 2:00) Rest

2:01 – 2:30) Alternating bicycle crunches

2:31 – 3:00) Rest

3:01 – 3:30) Alternating skater jumps

3:31 – 4:00) Rest

4:01 – 4:30) Butterfly strokes

4:31 – 5:00) Rest

5:01 – 5:30) Butterfly strokes

5:31 – 6:00) Rest

6:01 – 6:30) Glute bridge

7:31 – 8:00) Rest


Repeat until you hit the 30-minute mark. Don’t forget to warm up before beginning and mobilize and stretch after your 30 minutes are complete. If you are looking for one-on-one training schedule with us today.

Do you have a favorite home workout? Share with us on social media! Make sure to get your 30 minutes in each day to see both physical and mental benefits.