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9 At-Home Workouts to Tone and Tighten in Under 30 Minutes

<article> <section> <header>Introduction</header> <p>Are you convinced that going to the gym is the only way to get results? Do you think it takes an hour plus of working out each day to lose weight or add muscle?</p> <p>If so, you’re in for a pleasant surprise.</p> <p>What if we told you results are possible right at home in just thirty minutes per day, three times per week? </p> <p>That weight loss, strength training, and muscle building can all be done in the comfort of your own living room? </p> <p>And that your current fitness level <em>doesn’t</em> matter?</p> <p>That’s what our at-home workouts can do for you. Combined with <a href="" target="_blank" rel="noreferrer" >good nutrition</a>, our exercise programs rely on the power of proper exercise progressions, and tools like <a href="" target="_blank" rel="noreferrer" >high-intensity interval training</a> (HIIT) to get you results. You can tone, tighten, or build in less than thirty minutes per workout.</p> <p>Sound good? Great. Here’s a bit about at-home workouts, then nine different at-home workouts to pick from depending on your fitness level.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Exercises Can I Do at Home?</header> <p>Believe it or not, working out at home doesn’t have to limit you. In fact, you can get <em>great results</em> and still have plenty of variety in your workouts. And that goes for any fitness goal: weight loss, strength training, or <a href="" target="_blank" rel="noreferrer">adding lean muscle</a>.</p> <p><a href="" target="_blank" rel="noreferrer">Functional exercises</a> like squats, push-ups, burpees, and planks are all effective exercises you can do—and modify based on your fitness level—at home. And being able to modify your workouts is important for getting results.</p> <p>For example, if you can’t do a full burpee yet, you might get discouraged or injured if you force yourself to do them anyway. But beginners <em>can</em> get results by using burpee walkouts or squat thrusts in their workouts instead.</p> <p>That’s why we believe the key to results and <a href="" target="_blank" rel="noreferrer">total body transformations</a> lies in <em>proper exercise progressions</em>. Nothing fancy, just a little progress every time you do a workout.</p> <p>If you’re a beginner, pick from this <a href="" target="_blank" rel="noreferrer">array of beginner exercises</a>. In time, you can build up to more intermediate and advanced workouts.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Cardio Exercises Can I Do at Home?</header> <p>The best at-home <a href="" target="_blank" rel="noreferrer">cardio workouts</a> use <a href="" target="_blank" rel="noreferrer">full-body exercises</a> and require no equipment. </p> <p>Full-body exercises work out several muscles at once (like the glutes, hamstrings, lower back, and shoulders). This means you burn a ton of calories and fat, especially when you combine several <a href="" target="_blank" rel="noreferrer">cardio</a> or strength training exercises into a <a href="" target="_blank" rel="noreferrer">circuit workout</a> or <a href="" target="_blank" rel="noreferrer">high-intensity interval training</a> (HIIT).</p> <p>No equipment exercises are practical and motivating. Instead of fretting over complicated gym equipment or buying a bunch of workout gear, you’re able to learn new exercises, practice them, then start your workout. </p> <p>It keeps things simple so you can focus on what’s important: <em>working hard</em>.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>What Is the Best Exercise for Beginners?</header> <p>Beginner exercises burn calories and strengthen muscles without risk of injury. Most beginner exercises omit <em>plyometrics</em> (jumping) to keep your joints healthy when you first start working out.</p> <p>Some of our favorite beginner exercises include drinking birds, feet together squats, and kneeling dolphin push-ups.</p> <p>Check out this list of <a href="" target="_blank" rel="noreferrer">27 beginner exercises</a> we recommend for your at-home workouts. You’ll find multiple different upper body, lower body, and core exercises, which gives you variety for your sessions.</p> <div class="sub-head">Upper Body and Core At-Home Workouts</div> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="upper-body-core-workout"> </picture> <p>If strength training and adding muscle to your shoulders, chest, or arms is the goal, these workouts are perfect for you. </p> <p>These three at-home upper body workouts combine a push-up, or push-up modification, with a core exercise. Each has three blocks. The final block is a fat-blasting cardio exercise like step jacks, jumping jacks, or frog jumps.</p> <p>Choose from beginner, intermediate, and advanced options. Each workout is about twenty-four minutes long!</p> <div class="sub-head">Lower Body and Core At-Home Workouts</div> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="lower-body-core-workout"> </picture> <p>If you want to tone your legs, add muscle to your calves, or do some strength training in your glutes or core, try these workouts!</p> <p>These three at-home lower body workouts use challenging beginner, intermediate, and advanced squat and hinge exercises, core training, and a little <a href="" target="_blank" rel="noreferrer">cardio</a> to finish up. </p> <p>The intermediate and advanced options come with more plyometric exercises. If you have <a href="" target="_blank" rel="noreferrer">bad knees</a> or injury limitations, start with beginner workouts and build up.</p> <div class="sub-head">Full Body and Core At-Home Workouts</div> <picture class="lazy-load"> <source data-srcset="" type="image/webp"> <source data-srcset="" type="image/jpf"> <source data-srcset=""> <img src="" class="img-fluid" alt="full-body-core-workout"> </picture> <p>There are more exercises and fewer breaks in the full body at-home workouts. Instead of two in a block, you’ll do three <a href="" target="_blank" rel="noreferrer">full-body exercises</a> back-to-back-to-back. Get ready to burn a bunch of calories! </p> <p>Again, the beginner workouts are non-plyometric. Intermediate and advanced workouts use exercises like jumping lunges and frog jumps to get your heart rate up! </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>At-Home Workouts FAQ</header> <p>Use this FAQ section to set yourself up for success with these at-home workouts.</p> <div class="sub-head">1. Why Does Each Workout Have Core Exercises?</div> <p>Because a strong core is important! When your abs and lower back are strong, you have better posture, less back pain, and better life quality.</p> <p>Core exercises are found in all nine workouts, but they aren’t the focal point. Think of the core exercises in each workout as the “side dish” to the workout’s main meal. </p> <p>(That helps answer FAQ #4).</p> <div class="sub-head">2. What Is High-Intensity Interval Training (HIIT)?</div> <p>All nine at-home workouts use the <a href="" target="_blank" rel="noreferrer">high-intensity interval training</a> (HIIT) model liberally. This means performing exercises on a fixed clock and doing as many as you can with good form in the allotted time.</p> <p><em>20 seconds of work, 10 seconds of rest</em> is an example of HIIT. The whole workout takes four minutes, with eight mini blocks of rest built into the workout. Count the number of reps you do and try to beat it next time.</p> <p>Check <a href="" target="_blank" rel="noreferrer">this article</a> out for more on the benefits and fat-burning abilities of HIIT.</p> <div class="sub-head">3. What Is Circuit Training?</div> <p>You’ll find <a href="" target="_blank" rel="noreferrer">circuit training</a> in most of the workouts, especially the full-body one. Like HIIT, <a href="" target="_blank" rel="noreferrer">circuit training</a> has you do several exercises back-to-back, increasing your heart rate and building muscle simultaneously. </p> <p><em>60 seconds on, 5 seconds off</em> is an example of circuit training. The five seconds in between is just enough to transition between exercises.</p> <p>HIIT and circuit training are our two favorite workout models to use at home. They work seamlessly with full-body exercises, don’t require a ton of space, and most importantly, <em>get results</em>.</p> <div class="sub-head">4. Should I Rotate Between Upper Body, Lower Body, and Full-Body Workouts?</div> <p>Definitely. Even if your goal is to tone a certain body part like your legs or arms, mix up your workouts throughout the week.</p> <p>Perhaps the most important part of good exercise progressions is resting between workouts. Yes, rest. When you give your muscles time (and healthy, muscle-building foods) to heal themselves, they get stronger and look better. </p> <p>When you train the same muscle groups day after day, your muscles don’t have time to recover. This leads to injuries and you feeling discouraged because you don’t feel strong during workouts.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <header>At Home Workouts—Wrapping Up</header> <p>The best at-home workouts don’t have to be complicated, long, or require tons of equipment. They just need to be effective. Using proven fat-burners like high-intensity interval training (HIIT) and circuit training, you can get results much faster than conventional wisdom suggests.</p> <p>The other key is using proper exercise progressions. Be honest with where your fitness level is at. Just because you’re a beginner this week doesn’t mean you always will be. In fact, the sooner you start pushing yourself through beginner exercises, the sooner you’ll be ready for more intermediate and advanced workouts.</p> <p>These <a href="" target="_blank" rel="noreferrer">at-home workouts</a> are just part of how Warrior Made’s community helps people lose weight and transform their bodies. </p> <p>From exercise guides to <a href="" target="_blank" rel="noreferrer">nutrition advice and keto recipes</a> to our awesome coaches and a supportive community of motivated people, we’re here to help you reach your fitness goals. Join <a href="" target="_blank" rel="noreferrer">Warrior Made</a> today!</p> </section> </article>

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