Try this workout at home.

Believe it or not, your body weight is the only equipment you need to get in an efficient and full-body workout in just 30 minutes. There are several perks to doing a body-weight workout, including:

  • Convenience—wherever you are, your body is with you and you can get a great workout in.
  • Flexibility—body-weight exercises can be easily customized to meet your fitness needs. There are lots of options for beginners to advanced athletes.
  • Measurability—when you’re using your body, it’s easier to see the progress that you make. For example, it’s easy to realize your accomplishments when you go from being able to do one push-up to doing a full set of 10.

Try this easy-to-follow 30-minute workout that you can use at the gym, at home, or while you’re on the road:

Warm up – 5 minutes

Spend the first few minutes getting your body ready to work. The goal is to get your heart rate up, and use a full range of motion. Warm-up activities include:

  • Marching in place
  • Taking a quick walk or jog
  • Jumping jacks

Exercise circuits – 20 minutes

The bulk of the workout should focus on doing sets of strength moves in quick succession, which will integrate some cardio.

Option 1

  • Wall sits for one minute
  • Push-ups for one minute
  • Jump squats for one minute
  • Flutter kicks for one minute
    • Lie on your back with legs extended and arms alongside your body with palms down
    • Lift your legs a few inches off the ground
    • Keep legs straight while you raise one higher, then switch
  • Triceps dips for one minute
  • Rest for one minute
  • Repeat this series of exercises three or four times

Option 2

  • Burpees for one minute
  • Step-ups for one minute
  • Plank with shoulder tap for one minute
  • Split squats for one minute
    • Face away from a chair or bench and put one foot up on the seat
    • Lower yourself by bending the knee and hip in your standing leg, keeping your knee and foot aligned
    • Drive through the heel to extend your knee and hip to a standing position
  • Glute bridge for one minute
  • Rest for one minute
  • Repeat this series of exercises three or four times

Cool down – 5 minutes

Close out your workout with a few minutes of stretching or using a foam roller as your heart rate comes down.