It seems that the lack of time is the leading perceived barrier to exercise (1)

So get head on first into your next time-efficient workout routine. If you are looking to save time, interval training is definitely a time-crunching solution that brings you great results.

Overall, interval training is a simple workout, which consists of alternating periods of relatively intense work and recovery.

Research indicates the effectiveness of body weight-type height-intensity interval training (HIIT) programming (2). Using this style of training program as your preferred training challenge indicates improvements in markers of cardiovascular health, metabolic capacity, and aerobic performance that are similar, and often superior, to more traditional continuous moderate-intensity exercise (Also see reference 3,4,5,6,7).

In the midst of that, we present you with a fitness workout plan. The training plan consists of a 30 day exercise plan without the need for equipment and heavyweights. This gives you the freedom to workout wherever - even from your living room or backyard.

Day-1

3 Sets

Bicycle Crunch: Sit so you are balancing on your pelvis with your legs and upper body lifted. Bring opposite elbow to the opposite knee. Twist between your pelvis and your rib cage.

30 sec 12 reps

Squat Jump: start in a squat position. Jump up and when you land, sit back into another squat position.

30 sec 12 reps

Body Weight Alternating Jump Lunge: When you’re in the lunge position, keep your legs, knees and body all at 90 degrees to one another. When you jump, you land with a soft knee right back into the lunge position with your upper body over top of the back knee

30 sec Max Reps

Rest for 45 sec

Repeat new set

3 Sets

Body Weight Single Leg Deadlift: Stand on one leg and tip at the hips sitting back into your heel on your standing leg. Squeeze your glutes and stand.

30 sec 10 reps, right side

Body Weight Single Leg Deadlift: Stand on one leg and tip at the hips sitting back into your heel on your standing leg. Squeeze your glutes and stand.

30 sec 10 reps, left side

Cat to Cow: Position yourself on the floor on your hands and knees. 3. Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Glute Side Circle: Start in 4-point position. Hands underneath shoulder, knees underneath hips. Leg comes out to the side and draw a large circle keeping your tummy tight

30 sec 12 reps, right side

Glute Side Circle: Start in 4-point position. Hands underneath shoulder, knees underneath hips. Leg comes out to the side and draw a large circle keeping your tummy tight

30 sec 12 reps, left side

Glute Bridge: Lie on your back. Squeeze your glutes to lift your hips. Keep your tummy tight throughout.

30 sec 12 reps

Rest for 45 sec

Repeat new set

Day-2

3 Sets

Clapping Push Up: Explosively push up and off the floor, clapping your hands as you come up. Drop your hands back down and lower your body back to starting position

30 sec 12 reps

Curl Up Crunch: Lie on your back with your knees bent, feet flat, hands on your legs. Curl neck towards your chest, and then slowly get your body off the floor until you reach the top position

30 sec 12 reps

Glute Bridge: Lie on your back. Squeeze your glutes to lift your hips. Keep your tummy tight throughout.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

High Knee Run: Bring your knees to your hands rather than your hands to your knees.

30 sec Max Reps

Spiderman Plank: Support your body off the floor, resting on your toes and elbows. Raise one foot off the floor, bending at the knee bring it to your elbow while remaining in the plank position.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Squat and Kick: Bend your knees and sit back as far as you can, stand, then kick your right leg in front of you, foot flexed. Repeat, kicking with your left leg, and continue alternating.

30 sec 12 reps

Side Lunge: ensure that one leg is straight and your foot knee and hip are aligned on the side that you step up to.

30 sec 12 reps, right side

Side Lunge: ensure that one leg is straight and your foot knee and hip are aligned on the side that you step up to.

30 sec 12 reps, left side

Rest for 45 sec

Repeat new set

Day-3

3 Sets

Bent Leg Kickback: Get into a 4-point position. Set your abdominals to make sure that your back stays in a neutral spine. From here, lift up your leg, keeping your knee bent by squeezing your bum.

30 sec 12 reps, right side

Bent Leg Kickback: Get into a 4-point position. Set your abdominals to make sure that your back stays in a neutral spine. From here, lift up your leg, keeping your knee bent by squeezing your bum.

30 sec 12 reps, left side

Piked Push Up: Get into push up position, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight. Walk your feet towards your hand, lifting your butt into the air. Press up through your shoulders.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Body Weight Turkish Get Up: Lie on the floor with your arm straight up over your chest, and one leg bent at the hip and knee. Thrust the bent leg forward raising, your upper body off the floor, and coming up into a seated position, then come up onto one knee with your arm straight. Stand upright with your arm fully extended overhead. Reverse the steps to lower back down to the start position.

30 sec 12 reps, right side

Body Weight Turkish Get Up: Lie on the floor with your arm straight up over your chest and one leg bent at the hip and knee. Thrust the bent leg forward raising your upper body off the floor, and coming up into a seated position then come up onto one knee with your arm straight. Stand upright with your arm fully extended overhead. Reverse the steps to lower back down to the start position.

30 sec 12 reps, left side

Knee Up Crunch: Lie on your back with your knees up at a 90-degree angle. Hands behind your head, light fingertip pressure only. Exhale and contract your abs, as you slowly lift your shoulder blades off the floor. Press your low back into the floor and think about pulling your belly button to your spine.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Curl Up Crunch: Lie on your back with your knees bent, feet flat, hands on your legs. Curl neck towards your chest, and then slowly get your body off the floor until you reach the top position

30 sec 12 reps

Floor Windshield Wiper: Lie with back flat on the ground, arms straight on shoulder level, fingers spread out on against the floor. Feet and legs together, legs raised and straight. Bring your legs, in a diagonal position, towards the ground on one side, maintaining a contraction in your abs. Bring the legs on the center, returning to starting position.

30 sec 12 reps

Rest for 45 sec

Repeat new set

Day-4

3 Sets

Spiderman Push Up: Start in the top position of a push up with your arms straight. Bend your elbows and lower your body towards the floor while also bending one knee and bringing it to your elbow with your foot off the floor. Push back up to the top position.

30 sec 12 reps

Squat Jump: Start in a squat position. Jump up, and when you land, sit back into another squat position.

30 sec 12 reps

Push Up: Lie with your chest facing down, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight. Push your body upwards and straighten your arms.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Side Plank: Ensure that your body is in a straight line and your elbow underneath your shoulder. Squeeze your glutes to keep your hips forward in line with your body. Once in position and you have a nice straight line down your body, hold.

20 sec hold for time, right side

Side Plank: Ensure that your body is in a straight line and your elbow underneath your shoulder. Squeeze your glutes to keep your hips forward in line with your body. Once in position and you have a nice straight line down your body, hold.

20 sec hold for time, left side

Reverse Lunge with Front Kick: Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. After a brief pause, as you return to the standing position by driving through the heel of the front leg to extend the knees and hips, kick your leg forward. Then back to the starting position.

30 sec 12 reps, each leg

Rest for 45 sec

Repeat new set

3 Sets

Bicycle Crunch: Sit so you are balancing on your pelvis with your legs and upper body lifted. Bring opposite elbow to the opposite knee. Twist between your pelvis and your rib cage.

30 sec 12 reps

Body Weight Single Leg Squat: Stand upright with one foot slightly off the floor. Slowly lower your body into a squat position on the standing foot, keeping your back neutral/flat and the other foot off the floor. Return to starting position.

30 sec 8 reps, right leg

Body Weight Single Leg Squat: Stand upright with one foot slightly off the floor. Slowly lower your body into a squat position on the standing foot, keeping your back neutral/flat and the other foot off the floor. Return to starting position.

30 sec 8 reps, left leg

Rest for 45 sec

Repeat new set

Day-5

3 Sets

3D Lunge: First, make a forward lunge stepping forward, ensuring that your knee doesn’t go over the top of your toes. You are kneeling tall over top of the back leg. Return to standing position. Second is the side lunge. Step out to the side and ensure that your foot, knee, and hip are all in line. And sit your back behind you. Third, the reverse lunge. Step back, bending the same leg as before keeping your front leg straight, and finally return to a standing position.

30 sec 8-10 reps, right side

30 sec 8-10 reps, left side

Ab Crunch: Shorten the distance between the top of the pelvis and the bottom of your rib cage while rolling your rib cage up off the mat. Be sure not to strain your neck by moving your head forward.

30 sec 10 reps

Alternating Elbow Plank: Support your body off the floor, resting on your toes and elbows. Raise one arm and the opposite leg straight up about 18 inches off the floor. Hold briefly, then lower your leg and arm back to the floor returning to starting position.

30 sec Max Reps

Rest for 45 sec

Repeat new set

3 Sets

Alternating Single Leg Squat: Stand upright with one foot slightly off the floor. Slowly lower your body into a squat position on the standing foot, keeping your back neutral/flat and the other foot off the floor. Return to starting position, switch the feet, squatting down on the opposite leg

30 sec Max Reps

Bicycle Crunch: Sit so you are balancing on your pelvis with your legs and upper body lifted. Bring opposite elbow to the opposite knee. Twist between your pelvis and your rib cage.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Bicycle Crunch: Sit so you are balancing on your pelvis with your legs and upper body lifted. Bring opposite elbow to the opposite knee. Twist between your pelvis and your rib cage.

30 sec 12 reps

Body Weight Calf Raise: When performing this exercise, keep your hips in line with your body as well as your knees straight. Hinge only at the ankles. Roll all the way up to your toes.

30 sec Max Reps

Body Weight Single Leg Deadlift: Stand on one leg and tip at the hips sitting back into your heel on your standing leg. Squeeze your glutes and stand.

20 sec 8 reps, right side

20 sec 8 reps, left side

Rest for 45 sec

Repeat new set

Day-6

3 Sets

Body Weight Turkish Get Up: Lie on the floor with your arm straight up over your chest and one leg bent at the hip and knee. Thrust the bent leg forward raising your upper body off the floor, and coming up into a seated position then come up onto one knee with your arm straight. Stand upright with your arm fully extended overhead. Reverse the steps to lower back down to the start position.

30 sec 10-12 reps, right side

Body Weight Alternating Jump Lunge: When you’re in the lunge position, keep your legs, knees and body all at 90 degrees to one another. When you jump, you land with a soft knee right back into the lunge position with your upper body over top of the back knee.

30 sec Max Reps Body

Weight Turkish Get Up: Lie on the floor with your arm straight up over your chest and one leg bent at the hip and knee. Thrust the bent leg forward raising your upper body off the floor, and coming up into a seated position then come up onto one knee with your arm straight. Stand upright with your arm fully extended overhead. Reverse the steps to lower back down to the start position.

30 sec 10-12 reps, left side

Rest for 45 sec

Repeat new set

3 Sets

Floor Windshield Wiper: Lie with back flat on the ground, arms straight on shoulder level, fingers spread out on against the floor. Feet and legs together, legs raised and straight. Bring your legs, in a diagonal position, towards the ground on one side maintaining a contraction in your abs. Bring the legs on the center returning to starting position

30 sec 12 reps

Dynamic Plank: Start in a plank position. Rotate as you open up reaching up to the ceiling. Keep your hips up and forward by squeezing your glutes.Return to the starting position.

30 sec 12 reps

Prisoner Squat: Sit your hips back and keep your back set by keeping your chest up in a neutral or slightly arched position. Interlace your fingers behind your head.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Oblique Crunch: Lie on your side with one leg on 90-degree angle and the other leg straight, one hand placed behind the neck for support, the other hand placed onto your oblique. Slowly lift your head and shoulders up towards the ceiling. Lower your head and shoulders returning to starting position.

30 sec 12 reps, right side

Oblique Crunch: Lie on your side with one leg on 90-degree angle and the other leg straight, one hand placed behind the neck for support, the other hand placed onto your oblique. Slowly lift your head and shoulders up towards the ceiling. Lower your head and shoulders returning to starting position.

30 sec 12 reps, left side

Shoulder Tap: Maintain a straight line throughout your body from head to feet. Get in a plank position, keep your glutes on. Hands underneath your shoulders and feet roughly shoulder- width apart. From here, squeeze your glutes and abdominals as you tap up to the other side with the opposite hand. Maintain your body position without your hips lifting or body rotation

30 sec Max Reps

Rest for 45 sec

Repeat new set

Day-7

3 Sets

Butt Kick: Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down. As the right leg comes down, flex your left knee and kick your left foot up toward your glutes.

30 sec Max Reps

Burpee: Start in the top of a push up position. Jump your feet in, bringing your knees to your chest while keeping your hands on the floor. Come to an upright position and jump into the air, raising your arms overhead. Return to the mid position and then jump your feet back out to a straight position.

30 sec Max Reps

Full Plank: Lie face down on a mat with your legs straight, feet together, hands on the floor. Raise your body up into the top of a push-up position, on your hand and toes. Keep your back flat by drawing in your abdominals, and squeezing your glutes. Hold this neutral spine position actively.

30 sec hold for time

Rest for 45 sec

Repeat new set

3 Sets

Toe Touch: Lie in your back and as best as you can, straighten your legs up into the air. You might need to bend your knees if your hamstrings are too tight. From here, roll your rib cage up and reach for your toes and then back down.

30 sec 12 reps

Piked Push Up: Get into push up position, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight. Walk your feet towards your hand, lifting your butt into the air. Press up through your shoulders.

30 sec 12 reps

Glute Bridge: lie on your back. Squeeze your glutes to lift your hips. Keep your tummy tight throughout.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Sit Ups: Lie on your back. Begin by lifting your upper body up until you are sitting up straight with your arms either at your sides, crossed in front of you, or behind your head.

30 sec 12 reps

Wall Sit: Try to keep your knees at 90 degrees and hold.

30 sec hold for the time

V Twist: Lie on your back. Lift your head and shoulders off the floor, reach your arms straight out to one side while straightening your legs out in front. Lower your head and shoulders, bend your knees and bring your arms back across your chest, returning to starting position.

30 sec 12 reps

Rest for 45 sec

Repeat new set

Day-8

3 Sets

Bird Dog: Get into a 4-point position. Hands underneath your shoulders. Knees underneath hips. From here, make sure you squeeze your abdominals and make sure they are tight. Prevent any lower back arching. Lift the opposing arm and hand, slowly move as you lift.

30 sec 12 reps

Body Weight Alternating Forward Lunge: When performing this exercise, step out far enough so you can drop out to 90 degrees throughout your lower body segments. Keeping your upper body over top of the back knee. Return to standing position and step out.

30 sec Max Reps

Body Weight Squat: When performing the squat, let your body weight shift back into your heels as you sit your hips back.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Body Weight Turkish Get Up: Lie on the floor with your arm straight up over your chest and one leg bent at the hip and knee. Thrust the bent leg forward raising your upper body off the floor, and coming up into a seated position then come up onto one knee with your arm straight. Stand upright with your arm fully extended overhead. Reverse the steps to lower back down to the start position.

30 sec 12 reps

Burpee: Start in the top of a push up position. Jump your feet in, bringing your knees to your chest while keeping your hands on the floor. Come to an upright position and jump into the air, raising your arms overhead. Return to the mid position and then jump your feet back out to a straight position.

30 sec Max Reps

Rest for 45 sec

Repeat new set

3 Sets

Cross Body Mountain Climber: Bring your knee from one side of your body towards the opposite elbow. Move your feet as quickly as you can.

30 sec Max Reps

Cross Crunch: Lie down on a mat. Bring the opposite elbow to the opposing knee.

30 sec 12 reps

Crouching Tiger: Start in a position similar to a plank, but with one side of your body's arm and leg far apart from one another (both extended), and one side of your body's arm and leg close together (touching knee to elbow on that side if possible). From here, lower your body to the ground staying as square to the ground with your hips and shoulders as possible. Next, while keeping your body close to the ground, simultaneously reach forward as far as you can with the hand that is furthest back (the one touching your knee), and step forward with the foot furthest back (the one stretched out).

30 sec Max Reps

Rest for 45 sec

Repeat new set

Day-9

3 Sets

Curl Up Crunch: Lie on your back with your knees bent, feet flat, hands on your legs. Curl neck towards your chest, and then slowly get your body off the floor until you reach the top position.

30 sec Max Reps

Dirty Dog: Get into a 4-point position. Isolate the movement from your hip and bring your knee out to the side of your body at roughly 45 degrees.

20 sec 8 reps, right side

Dirty Dog: Get into a 4-point position. Isolate the movement from your hip and bring your knee out to the side of your body at roughly 45 degrees.

20 sec 8 reps, left side

Rest for 45 sec

Repeat new set

3 Sets

Diamond Push Up: Feet together and hands in diamond shaped placed under your chest. Push up to a straight arm position, keeping your back flat and the diamond position of your hands.

30 sec 12 reps

Downward Dog: Ensure that your knees stay straight. From there, you will tip your hips up towards the ceiling. Make a nice long line throughout your torso. Stretch down the back of your thighs and your hamstrings.

30 sec Max Reps

Dynamic Plank: Start in a plank position. Rotate as you open up reaching up to the ceiling. Keep your hips up and forward by squeezing your glutes.Return to the starting position. 30 sec 10 reps Rest for 45 sec Repeat new set

3 Sets

Floor Glute Kickback: Begin on all fours with knees and hands on the floor. Kick one leg back and up with a 90-degree angle at the knee, pushing your foot towards the ceiling. Lower it back down, bringing the knee towards your chest again.

20 sec 8 reps, right side

Flutter Kick: Come up in a V position. Sitting on your sit bones and your pelvis. Make sure that your abdominals are tight and pulled in, not leaning back, loading your lower back. From there, kick your legs in an alternate pattern.

30 sec 12 reps

Floor Glute Kickback: Begin on all fours with knees and hands on the floor. Kick one leg back and up with a 90-degree angle at the knee, pushing your foot towards the ceiling. Lower it back down, bringing the knee towards your chest again.

20 sec 8 reps, left side

Rest for 45 sec

Repeat new set

Day-10

3 Sets

Body Weight Alternating Jump Lunge: When you’re in the lunge position, keep your legs, knees and body all at 90 degrees to one another. When you jump, you land with a soft knee right back into the lunge position with your upper body over top of the back knee.

30 sec Max Reps

Crab Walk: While seated on the ground, place your hands on the ground in line with your shoulders, feet under your knees. From here, lift your hips into the air, primarily from your glutes. Take small alternating steps with your hands and feet, keeping your hips up.

30 sec Max Reps

Floor Windshield Wiper: Lie with back flat on the ground, arms straight on shoulder level, fingers spread out on against the floor. Feet and legs together, legs raised and straight. Bring your legs, in a diagonal position, towards the ground on one side maintaining a contraction in your abs. Bring the legs on the center returning to starting position

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Glute Bridge: Lie on your back. Squeeze your glutes to lift your hips. Keep your tummy tight throughout.

30 sec 12 reps

Glute Side Circle: Start in 4-point position. Hands underneath shoulder, knees underneath hips. Leg comes out to the side and draw a large circle keeping your tummy tight.

20 sec 8 reps, right side

Glute Side Circle: Start in 4-point position. Hands underneath shoulder, knees underneath hips. Leg comes out to the side and draw a large circle keeping your tummy tight.

20 sec 8 reps, left side

Rest for 45 sec

Repeat new set

3 Sets

Heel Tap: Shorten the distance between your pelvis and your rib cage. Try not to strain your neck by leaning forward with your head excessively. Lie down on a mat. Sit up and touch the heel alternately, left to right as you stay up and crunch forward.

30 sec Max Reps

Hip Dip: Keep your glutes active and maintain a straight line through your body. Ensure your elbow is below your shoulder as you get into a side plank position. From here, drop your hip to the ground. Then push it up towards the ceiling.

20 sec 8 reps, right side

Hip Dip: Keep your glutes active and maintain a straight line through your body. Ensure your elbow is below your shoulder as you get into a side plank position. From here, drop your hip to the ground. Then push it up towards the ceiling.

20 sec 8 reps, left side

Rest for 45 sec

Repeat new set

30 day workout schedule for your whole body

Day-11

3 Sets

Body Weight Alternating Jump Lunge: When you’re in the lunge position, keep your legs, knees and body all at 90 degrees to one another. When you jump, you land with a soft knee right back into the lunge position with your upper body over top of the back knee.

30 sec

Max Reps

Ab Crunch: Shorten the distance between the top of the pelvis and the bottom of your rib cage while rolling your rib cage up off the mat. Be sure not to strain your neck by moving your head forward.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Clapping Push Up: Explosively push up and off the floor, clapping your hands as you come up. Drop your hands back down and lower your body back to starting position.

30 sec 12 reps

Dirty Dog: Get into a 4-point position. isolate the movement from your hip and bring your knee out to the side of your body at roughly 45 degrees.

30 sec 10-12 reps, right side

Dirty Dog: Get into a 4-point position. isolate the movement from your hip and bring your knee out to the side of your body at roughly 45 degrees.

30 sec 10-12 reps, left side

Rest for 45 sec

Repeat new set

3 Sets

Floor Glute Kickback: Begin on all fours with knees and hands on the floor. Kick one leg back and up with a 90-degree angle at the knee, pushing your foot towards the ceiling. Lower it back down, bringing the knee towards your chest again.

30 sec 10-12 reps, right side

Hip Dip: Keep your glutes active and maintain a straight line through your body. Ensure your elbow is below your shoulder as you get into a side plank position. From here, drop your hip to the ground. Then push it up towards the ceiling.

30 sec 10-12 reps, right side

Floor Glute Kickback: Begin on all fours with knees and hands on the floor. Kick one leg back and up with a 90-degree angle at the knee, pushing your foot towards the ceiling. Lower it back down, bringing the knee towards your chest again.

30 sec 10-12 reps, left side

Hip Dip: Keep your glutes active and maintain a straight line through your body. Ensure your elbow is below your shoulder as you get into a side plank position. From here, drop your hip to the ground. Then push it up towards the ceiling.

30 sec 10-12 reps, left side

Rest for 45 sec

Repeat new set

Day-12

3 Sets

Body Weight Alternating Forward Lunge: When performing this exercise, step out far enough so you can drop out to 90 degrees throughout your lower body segments. Keeping your upper body over top of the back knee. Return to standing position and step out.

30 sec Max Reps

Cross Body Mountain Climber: Bring your knee from one side of your body towards the opposite elbow. Move your feet as quickly as you can.

30 sec Max Reps

Elbow Plank 30 sec - Hold for time

Rest for 45 sec

Repeat new set

3 Sets

Body Weight Squat: When performing the squat, let your body weight shift back into your heels as you sit your hips back.

30 sec 12 reps

Push Up 30 sec 12 reps

Flutter Kick: Come up in a V position. Sitting on your sit bones and your pelvis. Make sure that your abdominals are tight and pulled in, not leaning back, loading your lower back. From there, kick your legs in an alternate pattern.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Heel Tap: Shorten the distance between your pelvis and your rib cage. Try not to strain your neck by leaning forward with your head excessively. Lie down on a mat. Sit up and touch the heel alternately, left to right as you stay up and crunch forward

30 sec 12 reps

Inchworm Walk: Get into a plank position on your hands and toes, with arms straight, and core engaged. With very small steps from your ankles and hips, while keeping your knees straight, move your lower body forward. Try to keep your tailbone tipped up to the ceiling as best you can. Once you've gone as far as you can without bending your knees, set your feet in place. Then start walking your hands out in little steps until you have returned to a plank position.

30 sec 12 reps

Rest for 45 sec

Repeat new set

Day-13

3 Sets

Burpee: Start in the top of a push up position. Jump your feet in, bringing your knees to your chest while keeping your hands on the floor. Come to an upright position and jump into the air, raising your arms overhead. Return to the mid position and then jump your feet back out to a straight position.

30 sec 12 reps

Fire Hydrant Hip Circle: The first one will be the leg coming up to the side of the body. The second one will be squeezing the leg right behind you. Position yourself on your hands and knees on the ground. This will be your starting position. Keeping the knee in a bent position, abduct the femur, moving your knee away from the midline of the body. Keep the abdominals engaged while moving the leg to prevent the body or pelvis from rotating. Then move backward in a circular motion, slowly return to the starting position.

30 sec 12 reps, right side

Fire Hydrant Hip Circle: The first one will be the leg coming up to the side of the body. The second one will be squeezing the leg right behind you. Position yourself on your hands and knees on the ground. This will be your starting position. Keeping the knee in a bent position, abduct the femur, moving your knee away from the midline of the body. Keep the abdominals engaged while moving the leg to prevent the body or pelvis from rotating. Then move backward in a circular motion, slowly return to the starting position.

30 sec 12 reps, left side

Rest for 45 sec

Repeat new set

3 Sets

Bear Crawl: Start in a position similar to a plank, but with one side of your body's arm and leg far apart from one another (both extended), and one side of your body's arm and leg close together (touching knee to elbow on that side if possible). From here, keep your body high while staying as square to the ground with your hips and shoulders as possible. Next, simultaneously reach as far forward as you can with the hand that is furthest back (the one touching your knee), and step forward with the foot furthest back (the one stretched out).

30 sec Max Reps

Body Weight Single Leg Squat: Stand upright with one foot slightly off the floor. Slowly lower your body into a squat position on the standing foot, keeping your back neutral/flat and the other foot off the floor. Return to starting position.

30 sec 10 reps, right leg

30 sec 10 reps, left leg

Is Ys and Ts: Lie down forward. Set your shoulder blades and lift your arms above the ground. Pick the one that is suited for you and your capacity to hold your shoulder blades in place.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Glute Bridge: Lie on your back. Squeeze your glutes to lift your hips. Keep your tummy tight throughout.

30 sec 12 reps

Oblique Side Leg Raise 30 sec 12 reps, right side

Oblique Side Leg Raise 30 sec 12 reps, left side

Rest for 45 sec

Repeat new set

Day-14

3 Sets

Burpee: Start in the top of a push up position. Jump your feet in, bringing your knees to your chest while keeping your hands on the floor. Come to an upright position and jump into the air, raising your arms overhead. Return to the mid position and then jump your feet back out to a straight position.

30 sec 10 reps

Bent Knee Windshield Wiper: Lie down on an exercising mat. Make a “T” shape of your upper body by extending your arms sideways. Raise your legs in a manner that your legs and knees form a 90-degree angle with the each other. This will be your starting position. Raise your legs in an inclined/tilted manner such that either both of your thighs are touching each other or the lower one of them is touching the ground. 30 sec Max Reps Crab Walk: While seated on the ground, place your hands on the ground in line with your shoulders, feet under your knees. From here, lift your hips into the air, primarily from your glutes. Take small alternating steps with your hands and feet, keeping your hips up.

30 sec Max Reps

Rest for 45 sec

Repeat new set

3 Sets

Curl Up Crunch: Lie on your back with your knees bent, feet flat, hands on your legs. Curl neck towards your chest, and then slowly get your body off the floor until you reach the top position.

30 sec 12 reps

Diamond Push Up: Feet together and hands in diamond shaped placed under your chest. Push up to a straight arm position, keeping your back flat and the diamond position of your hands.

30 sec 12 reps

Hollow Body Hold: Lie on the floor with your legs straight, feet, knees, and legs together, arms extended overhead. Raise your legs and upper body up slightly to where only your buttocks are touching the floor. Hold briefly then slowly lower your body back to the floor returning to starting position.

30 sec Max Reps

Rest for 45 sec

Repeat new set

3 Sets

Knee Up Crunch: Lie on your back with your knees up at a 90-degree angle. Hands behind your head, light fingertip pressure only. Exhale and contract your abs, as you slowly lift your shoulder blades off the floor. Press your low back into the floor and think about pulling your belly button to your spine.

30 sec 12 reps

Side Elbow Plank: Lie down on your side. Place your feet together on top of each other. Resting on your elbow and hand resting on the floor. Prop yourself up, raising your hips, keeping your body straight. Hold based on recommended time.

30 sec 12 reps, right side

Side Elbow Plank: Lie down on your side. Place your feet together on top of each other. Resting on your elbow and hand resting on the floor. Prop yourself up, raising your hips, keeping your body straight. Hold based on recommended time.

30 sec 12 reps, left side

Rest for 45 sec

Repeat new set

Day-15

3 Sets

Cross Body Mountain Climber: Bring your knee from one side of your body towards the opposite elbow. Move your feet as quickly as you can.

30 sec Max Reps

Fire Hydrant: Position yourself on your hands and knees on the ground. Keeping the knee in a bent position, abduct the femur, moving your knee away from the midline of the body. Keep your abdominals on so you do not rotate the hips and body to achieve this. Pause at the top of the motion, and then slowly return to the starting position.

30 sec 10 reps, right side

30 sec 10 reps, left side

Rest for 45 sec

Repeat new set

3 Sets

Crouching Tiger: Start in a position similar to a plank, but with one side of your body's arm and leg far apart from one another (both extended), and one side of your body's arm and leg close together (touching knee to elbow on that side if possible). From here, lower your body to the ground staying as square to the ground with your hips and shoulders as possible. Next, while keeping your body close to the ground, simultaneously reach forward as far as you can with the hand that is furthest back (the one touching your knee), and step forward with the foot furthest back (the one stretched out).

30 sec Max Reps

Piked Push Up: Get into push up position, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight. Walk your feet towards your hand, lifting your butt into the air. Press up through your shoulders.

30 sec 12 reps

Knee to Elbow: Place your hands by your head. Bring your knees towards your elbows and your elbows towards your knees. Shorten the distance between your pelvis and your rib cage as much as possible.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Plank Hip Twist: Start getting into a plank position. Elbows beneath your shoulders and a nice straight line throughout your body. Slowly twist, dropping your hip from side to side. The goal is to twist your body as much as you can to get a full rotation.

30 sec 12 reps

Skater 30 sec 12 reps

Wall Sit: Try to keep your knees at 90 degrees and hold.

30 sec hold for time

Rest for 45 sec

Repeat new set

Day-16

3 Sets

Body Weight Squat: When performing the squat, let your body weight shift back into your heels as you sit your hips back.

30 sec 12 reps

Body Weight Alternating Forward Lunge: When performing this exercise, step out far enough so you can drop out to 90 degrees throughout your lower body segments. Keeping your upper body over top of the back knee. Return to standing position and step out.

30 sec Max Reps

Rest for 45 sec

Repeat new set

3 Sets

Single Leg Glute Bridge: lie on your back. Keep your tummy tight and squeeze your glutes to lift. Start with one leg off the ground and held above your body. Throughout the exercise, try to keep your hips even.

30 sec 12 reps, right leg

30 sec 12 reps, left leg

Rest for 45 sec

Repeat new set

3 Sets

Push Up 30 sec 12 reps

Reverse Lunge with Front Kick: Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. After a brief pause, as you return to the standing position by driving through the heel of the front leg to extend the knees and hips, kick your leg forward. Then back to the starting position.

30 sec Max Reps

Rest for 45 sec

Repeat new set

women training as part of the 30 day training program

Day-17

3 Sets

Burpee: Start in the top of a push up position. Jump your feet in, bringing your knees to your chest while keeping your hands on the floor. Come to an upright position and jump into the air, raising your arms overhead. Return to the mid position and then jump your feet back out to a straight position.

30 sec 10 reps

Bent Knee Windshield Wiper: lie down on an exercising mat. Make a “T” shape of your upper body by extending your arms sideways. Raise your legs in a manner that your legs and knees form a 90-degree angle with the each other. This will be your starting position. Raise your legs in an inclined/tilted manner such that either both of your thighs are touching each other or the lower one of them is touching the ground.

30 sec Max Reps

Rest for 45 sec

Repeat new set

3 Sets

Single Leg Drop: For this exercise, it is important to keep your lower back push into the mat. Maintain that pressure with your lumbar spine into the mat as your leg drops out farther away from your body.

30 sec 12 reps, right side

Single Leg Drop: For this exercise, it is important to keep your lower back push into the mat. Maintain that pressure with your lumbar spine into the mat as your leg drops out farther away from your body.

30 sec 12 reps, left side

Rest for 45 sec

Repeat new set

3 Sets

Body Weight Turkish Get Up: Lie on the floor with your arm straight up over your chest and one leg bent at the hip and knee. Thrust the bent leg forward raising your upper body off the floor, and coming up into a seated position then come up onto one knee with your arm straight. Stand upright with your arm fully extended overhead. Reverse the steps to lower back down to the start position.

30 sec 12 reps, right side

Body Weight Turkish Get Up: Lie on the floor with your arm straight up over your chest and one leg bent at the hip and knee. Thrust the bent leg forward raising your upper body off the floor, and coming up into a seated position then come up onto one knee with your arm straight. Stand upright with your arm fully extended overhead. Reverse the steps to lower back down to the start position.

30 sec 12 reps, left side

Knee Up Crunch: Lie on your back with your knees up at a 90-degree angle. Hands behind your head, light fingertip pressure only. Exhale and contract your abs, as you slowly lift your shoulder blades off the floor. Press your low back into the floor and think about pulling your belly button to your spine.

30 sec 12 reps

Rest for 45 sec

Repeat new set

Day-18

3 Sets

Squat Jump: start in a squat position. Jump up and when you land, sit back into another squat position.

30 sec 12 reps

Skater 30 sec 12 reps

Superman: Lie face down, legs straight, feet together, arms out straight above your head on a mat. Squeeze your glutes to slowly raise your legs and arms, as well as slowly arching your back. Return to starting position.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Heel Tap: Shorten the distance between your pelvis and your rib cage. Try not to strain your neck by leaning forward with your head excessively. Lie down on a mat. Sit up and touch the heel alternately, left to right as you stay up and crunch forward.

30 sec 12 reps

Plank Jack: When performing this exercise, ensure that you keep your abdominals on and hips higher in a neutral position. When you get into the plank position, set your hands underneath your shoulders. From there, alternate your feet jumping out and coming back together.

30 sec AMRAP (As Many Rounds As Possible)

Rest for 45 sec

Repeat new set

3 Sets

V Twist: Lie on your back. Lift your head and shoulders off the floor, reach your arms straight out to one side while straightening your legs out in front. Lower your head and shoulders bend your knees and bring your arms back across your chest, returning to starting position.

30 sec 12 reps

Glute Bridge: Lie on your back. Squeeze your glutes to lift your hips. Keep your tummy tight throughout.

30 sec 12 reps

Rest for 45 sec

Repeat new set

Day-19

3 Sets

High Knee Run: Bring your knees to your hands rather than your hands to your knees. 30 sec AMRAP Glute Bridge: lie on your back. Squeeze your glutes to lift your hips. Keep your tummy tight throughout.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Diamond Push Up: Feet together and hands in diamond shaped placed under your chest. Push up to a straight arm position, keeping your back flat and the diamond position of your hands.

30 sec 12 reps

Star Side Full Plank: Lie down on your side. Place your feet together on top of each other. Prop yourself up, raising your hips and your arm fully extended. Raise the other arm towards the ceiling, and your one leg up in the air, creating a 45-degree angle. Hold briefly then return to starting position 30 sec 12 reps Star Side Full Plank: Lie down on your side. Place your feet together on top of each other. Prop yourself up, raising your hips and your arm fully extended. Raise the other arm towards the ceiling, and your one leg up in the air, creating a 45-degree angle. Hold briefly then return to starting position

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

V Raise: Lie on your back with your knees bent and your feet flat, arms by your sides. Lift your upper body off the floor and raise your legs straight up, coming into a V position. Lower back returning to starting position.

30 sec 12 reps

Straight Leg Windshield Wiper: Lie down on an exercising mat. Make a “T” shape of your upper body by extending your arms sideways. Raise your legs until they are perpendicular to the ground. This will be your starting position. Raise your legs in an inclined/tilted manner such that either both of your thighs are touching each other or the lower one of them is touching the ground. Remember to exhale while you do this. Pausing for a while, in a slow and controlled manner, turn to the other side.

30 sec 12 reps

Rest for 45 sec

Repeat new set

Day-20

3 Sets

Squat and Punch: When performing this exercise, ensure proper squat form. Sit your hips back rather than letting your knees come over your toes. This will be your starting position. As you stand, ensure that you squeeze your glutes and pull your tummy in, while punching one hand forward and back to starting position. Alternate left and right arms.

30 sec 12 reps

Plyometric Push Up: Lie face down on a mat with your legs straight, feet together, hands on the floor. Push yourself up through elbow extension as quickly as possible, up until your hands leave the ground.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Squat and Kick: Bend your knees and sit back as far as you can, stand, then kick your right leg in front of you, foot flexed. Repeat, kicking with your left leg, and continue alternating.

30 sec 12 reps

T Push Up: Lie on the floor face down and your feet shoulder width apart. This is your starting position. Lower yourself downward until your chest almost touches the floor as you inhale. As you push your body up, raise one arm up while rotating your body to the side and your feet to roll over to the side. Then back to starting position.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

V Tuck: Lie on your back with your legs straight and your arms by your sides. Lift your upper body off the floor and raise your legs straight up, coming into a V position, reaching your hands towards your legs. Ensure to bring your knees in towards your chest and your hands together in the center.

30 sec 12 reps

Wall Sit: Try to keep your knees at 90 degrees and hold.

30 sec Hold for time

V Up: Lie on your back with your legs straight and your arms stretched out overhead. Raise your legs straight up while also lifting your upper body off the floor and reach your hands toward your feet, keeping both your arms and legs straight. Slowly lower your upper body and legs back to the floor, returning to starting position

30 sec 12 reps

Rest for 45 sec

Repeat new set

Day-21

3 Sets

Jumping Jack: 30 sec AMRAP

Crouching Tiger: Start in a position similar to a plank, but with one side of your body's arm and leg far apart from one another (both extended), and one side of your body's arm and leg close together (touching knee to elbow on that side if possible). From here, lower your body to the ground staying as square to the ground with your hips and shoulders as possible. Next, while keeping your body close to the ground, simultaneously reach forward as far as you can with the hand that is furthest back (the one touching your knee), and step forward with the foot furthest back (the one stretched out).

30 sec AMRAP

Rest for 45 sec

Repeat new set

3 Sets

Downward Dog: Ensure that your knees stay straight. From there, you will tip your hips up towards the ceiling. Make a nice long line throughout your torso. Stretch down the back of your thighs and your hamstrings.

30 sec 12 reps

Knee Up Crunch: Lie on your back with your knees up at a 90-degree angle. Hands behind your head, light fingertip pressure only. Exhale and contract your abs, as you slowly lift your shoulder blades off the floor. Press your low back into the floor and think about pulling your belly button to your spine.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Lying Single Leg Raise: Lie with your back flat on a ground and your legs extended in front of you. Place your hands on your sides with your palms down. As you keep your legs extended, straight as possible, raise your right leg until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second. As you inhale, slowly lower your leg back down to the starting position.

30 sec 12 reps

Push Up: 30 sec 12 reps

Rest for 45 sec

Repeat new set

Day-22

3 Sets

Squat and Punch: When performing this exercise, ensure proper squat form. Sit your hips back rather than letting your knees come over your toes. This will be your starting position. As you stand, ensure that you squeeze your glutes and pull your tummy in, while punching one hand forward and back to starting position. Alternate left and right arms.

30 sec 12 reps

T Push Up: Lie on the floor face down and your feet shoulder width apart. This is your starting position. Lower yourself downward until your chest almost touches the floor as you inhale. As you push your body up, raise one arm up while rotating your body to the side and your feet to roll over to the side. Then back to starting position.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Superman: Lie face down, legs straight, feet together, arms out straight above your head on a mat. Squeeze your glutes to slowly raise your legs and arms, as well as slowly arching your back. Return to starting position.

30 sec 10 reps

Reverse Lunge with Front Kick: Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. After a brief pause, as you return to the standing position by driving through the heel of the front leg to extend the knees and hips, kick your leg forward. Then back to the starting position.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Alternating Elbow Plank: Support your body off the floor, resting on your toes and elbows. Raise one arm and the opposite leg straight up about 18 inches off the floor. Hold briefly, then lower your leg and arm back to the floor returning to starting position

30 sec 12 reps

Prisoner Squat: sit your hips back and keep your back set by keeping your chest up in a neutral or slightly arched position. Interlace your fingers behind your head.

30 sec 12 reps

Ab Crunch: Shorten the distance between the top of the pelvis and the bottom of your rib cage while rolling your rib cage up off the mat. Be sure not to strain your neck by moving your head forward.

30 sec 12 reps

Rest for 45 sec

Repeat new set

Day-24

3 Sets

Butt Kick: Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down. As the right leg comes down, flex your left knee and kick your left foot up toward your glutes.

30 sec AMRAP

Bicycle Crunch: Sit so you are balancing on your pelvis with your legs and upper body lifted. Bring opposite elbow to the opposite knee. Twist between your pelvis and your rib cage.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Dynamic Plank: Start in a plank position. Rotate as you open up reaching up to the ceiling. Keep your hips up and forward by squeezing your glutes.Return to the starting position. 30 sec 12 reps Elbow Plank 30 sec 12 reps Shoulder Tap: Maintain a straight line throughout your body from head to feet. Get in a plank position, keep your glutes on. Hands underneath your shoulders and feet roughly shoulder- width apart. From here, squeeze your glutes and abdominals as you tap up to the other side with the opposite hand. Maintain your body position without your hips lifting or body rotation.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Side Lunge: Ensure that one leg is straight and your foot knee and hip are aligned on the side that you step up to.

30 sec, right side 12 reps

30 sec, left side 12 reps

Skater: 30 sec 12 reps

Rest for 45 sec

Repeat new set

Day-25

3 Sets

Bear Crawl: Start in a position similar to a plank, but with one side of your body's arm and leg far apart from one another (both extended), and one side of your body's arm and leg close together (touching knee to elbow on that side if possible). From here, keep your body high while staying as square to the ground with your hips and shoulders as possible. Next, simultaneously reach as far forward as you can with the hand that is furthest back (the one touching your knee), and step forward with the foot furthest back (the one stretched out).

30 sec AMRAP

Bent Knee Windshield Wiper: Lie down on an exercising mat. Make a “T” shape of your upper body by extending your arms sideways. Raise your legs in a manner that your legs and knees form a 90-degree angle with the each other. This will be your starting position. Raise your legs in an inclined/tilted manner such that either both of your thighs are touching each other or the lower one of them is touching the ground.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Bicycle Crunch: Sit so you are balancing on your pelvis with your legs and upper body lifted. Bring opposite elbow to the opposite knee. Twist between your pelvis and your rib cage.

30 sec 12 reps

Elbow Plank 30 sec Hold for time

Rest for 45 sec

Repeat new set

3 Sets

Fire Hydrant: Position yourself on your hands and knees on the ground. Keeping the knee in a bent position, abduct the femur, moving your knee away from the midline of the body. Keep your abdominals on so you do not rotate the hips and body to achieve this. Pause at the top of the motion, and then slowly return to the starting position.

30 sec, right side 12 reps

30 sec, left side 12 reps

Full Plank: Lie face down on a mat with your legs straight, feet together, hands on the floor. Raise your body up into the top of a push-up position, on your hand and toes. Keep your back flat by drawing in your abdominals, and squeezing your glutes. Hold this neutral spine position actively.

30 sec Hold for time

Rest for 45 sec

Repeat new set

Day-26

3 Sets

Fast Feet: Lean forward with your upper body. Move your feet in a run on the spot as fast as you can.

30 sec AMRAP

Crab Walk: While seated on the ground, place your hands on the ground in line with your shoulders, feet under your knees. From here, lift your hips into the air, primarily from your glutes. Take small alternating steps with your hands and feet, keeping your hips up.

30 sec AMRAP

Rest for 45 sec

Repeat new set

3 Sets

Fire Hydrant Hip Circle: The first one will be the leg coming up to the side of the body. The second one will be squeezing the leg right behind you. Position yourself on your hands and knees on the ground. This will be your starting position. Keeping the knee in a bent position, abduct the femur, moving your knee away from the midline of the body. Keep the abdominals engaged while moving the leg to prevent the body or pelvis from rotating. Then move backward in a circular motion, slowly return to the starting position.

30 sec 12 reps

Knee to Elbow: Place your hands by your head. Bring your knees towards your elbows and your elbows towards your knees. Shorten the distance between your pelvis and your rib cage as much as possible.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Piked Push Up: Get into push up position, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight. Walk your feet towards your hand, lifting your butt into the air. Press up through your shoulders.

30 sec 12 reps

Plank Hip Twist: Start getting into a plank position. Elbows beneath your shoulders and a nice straight line throughout your body. Slowly twist, dropping your hip from side to side. The goal is to twist your body as much as you can to get a full rotation.

30 sec 12 reps

Rest for 45 sec

Repeat new set

women plank training for body workout

Day-27

3 Sets

3D Lunge: First, the forward lunge. Stepping forward, ensuring that your knee doesn’t go over top of your toes. Kneeling tall over top of the back leg. 3) Return. 4) Second is the side lunge. Step out, ensuring that your foot, knee and hip are all in line. And sit your back behind you. 5) Third, the reverse lunge. Step back and return to standing position.

30 sec 12 reps

Single Leg Glute Bridge: Lie on your back. Keep your tummy tight and squeeze your glutes to lift. Start with one leg off the ground and held above your body. Throughout the exercise, try to keep your hips even.

30 sec, right leg 12 reps

Single Leg Glute Bridge: Lie on your back. Keep your tummy tight and squeeze your glutes to lift. Start with one leg off the ground and held above your body. Throughout the exercise, try to keep your hips even.

30 sec, left leg 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Reverse Crunch: 30 sec 12 reps

Side Plank: Ensure that your body is in a straight line and your elbow underneath your shoulder. Squeeze your glutes to keep your hips forward in line with your body. Once in position and you have a nice straight line down your body, hold.

30 sec, right side Hold for time

Side Plank: Ensure that your body is in a straight line and your elbow underneath your shoulder. Squeeze your glutes to keep your hips forward in line with your body. Once in position and you have a nice straight line down your body, hold.

30 sec, left side Hold for time

Rest for 45 sec

Repeat new set

3 Sets

Straight Leg Kickback: 30 sec, right leg 12 reps

Straight Leg Kickback: 30 sec, left leg 12 reps

Rest for 45 sec Repeat new set

Day-28

3 Sets

Jumping Rope: Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you.

30 sec AMRAP

Flutter Kick: Come up in a V position. Sitting on your sit bones and your pelvis. Make sure that your abdominals are tight and pulled in, not leaning back, loading your lower back. From there, kick your legs in an alternate pattern.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Hip Dip: Keep your glutes active and maintain a straight line through your body. Ensure your elbow is below your shoulder as you get into a side plank position. From here, drop your hip to the ground. Then push it up towards the ceiling.

30 sec, right side 12 reps

30 sec, left side 12 reps

T Push Up: Lie on the floor face down and your feet shoulder width apart. This is your starting position. Lower yourself downward until your chest almost touches the floor as you inhale. As you push your body up, raise one arm up while rotating your body to the side and your feet to roll over to the side. Then back to starting position.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Oblique Crunch: Lie on your side with one leg on 90-degree angle and the other leg straight, one hand placed behind the neck for support, the other hand placed onto your oblique. Slowly lift your head and shoulders up towards the ceiling. Lower your head and shoulders returning to starting position.

30 sec 12 reps

Rest for 45 sec

Repeat new set

Day-29

3 Sets

Reverse Lunge with Front Kick: initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. After a brief pause, as you return to the standing position by driving through the heel of the front leg to extend the knees and hips, kick your leg forward. Then back to the starting position.

30 sec 12 reps

Side Plank: Ensure that your body is in a straight line and your elbow underneath your shoulder. Squeeze your glutes to keep your hips forward in line with your body. Once in position and you have a nice straight line down your body, hold.

30 sec, right side Hold for time

30 sec, left side Hold for time

Rest for 45 sec

Repeat new set

3 Sets

Spiderman Push Up: Start in the top position of a push up with your arms straight. Bend your elbows and lower your body towards the floor while also bending one knee and bringing it to your elbow with your foot off the floor. Push back up to the top position.

30 sec 12 reps

Squat Jump: Start in a squat position. Jump up and when you land, sit back into another squat position.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

V Twist: Lie on your back. Lift your head and shoulders off the floor, reach your arms straight out to one side while straightening your legs out in front. Lower your head and shoulders, bend your knees and bring your arms back across your chest, returning to starting position.

30 sec 12 reps

Piked Push Up: Get into push up position, palms flat on the floor and slightly more than shoulder-width apart, your feet should be together and your legs straight. Walk your feet towards your hand, lifting your butt into the air. Press up through your shoulders.

30 reps 12 reps

Rest for 45 sec

Repeat new set

Day-30

3 Sets

Running in Place: Maintain proper posture as you run on the spot 30 sec AMRAP Prisoner Squat: sit your hips back and keep your back set by keeping your chest up in a neutral or slightly arched position. Interlace your fingers behind your head.

30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Plyometric Push Up: Lie face down on a mat with your legs straight, feet together, hands on the floor. Push yourself up through elbow extension as quickly as possible, up until your hands leave the ground.

30 sec 12 reps

Skater: 30 sec 12 reps

Rest for 45 sec

Repeat new set

3 Sets

Spiderman Plank: Support your body off the floor, resting on your toes and elbows. Raise one foot off the floor, bending at the knee bring it to your elbow while remaining in the plank position.

30 sec, right side 12 reps

30 sec, left side 12 reps

Toe Touch: Lie in your back and as best as you can, straighten your legs up into the air. You might need to bend your knees if your hamstrings are too tight. From here, roll your rib cage up and reach for your toes and then back down.

30 sec 12 reps

Rest for 45 sec

Repeat new set

30 days of breathing

Getting a healthy workout habit in 30 days does not only rely on your physical performance in the gym. To avoid risking your muscles getting tired due to a lack of oxygen, the right breathing training helps your locomotor muscles with a greater supply of oxygen.

Expand your training sessions with an extra focus on the energy you supply muscles with through your breathing. The breathing trainer from Airofit provides you with programs tailored to your current physique to improve your performance in the areas you need to grow.

References

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2. McCrae G, Payne A, Zelt JGE, et al Extremely low volume, whole-body aerobic resistance training improves aerobic fitness and muscular endurance in females. J Appl Physiol Nutr Metab. 2012; 37: 1124–31.

3. Gibala MJ, Little JP, Macdonald MJ, Hawley JA. Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol. 2012; 590: 1077–84.

4. Guiraud T, Nigam A, Gremeaux V, Meyer P, Juneau M, Bosquet L. High-intensity interval training in cardiac rehabilitation. Sports Med. 2012; 42: 587–605.

5. Kessler HS, Sisson SB, Short KR. The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Med. 2012; 42: 489–509.

6. Hegerud J, Hoydal K, Wang E, et al Aerobic high-intensity intervals improve V ̇O2max more than moderate training. Med Sci Sports Exerc. 2007; 39: 665–71.

7. Wisloff U, Ellingsen O, Kemi OJ. High-intensity interval training to maximize cardiac benefits of exercise training? Exerc Sport Sci Rev. 2009; 37: 139–46.