Today I’m sharing a quick 30 minute workout that you can do at home.

This is the perfect workout for you if you’re working out at home right now like I am. Gyms are currently closed here in Alberta. I’m not sure when I’ll feel comfortable going back once they do open, so I’ve been doing all of my workouts at home since the end of February/beginning of March. It’s hard to believe it’s been almost a year already. I never would have thought I still wouldn’t be back at the gym after all of this time. If you’re not feeling this 30 minute home workout, check out my workout page. I share all of my workouts over there. The only thing you’ll need to do this workout is a yoga mat for a bit of cushioning for the push ups. My favorite yoga mat is the Manduka Pro (affiliate link).

This workout is designed to alternate between 30 seconds of work and 30 seconds of rest. During the work periods you’ll want to push yourself. You’ll have 30 seconds to recover afterwards. Start at the top of the list with the bodyweight squats. Rest for 30 seconds, and then start 30 seconds of jumping jacks. Continue down the list alternating work and rest. After the burpees rest for 2 minutes before starting the circuit over again with the bodyweight squats.

  • Bodyweight squats
  • Jumping jacks
  • Pushups
  • Skaters
  • Alternating lunges
  • Side shuffles
  • Tricep dips
  • Burpees

Below I’ve listed descriptions of all of the exercises just in case you need a reminder about any of them.

Bodyweight squats

With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.

Jumping jacks

Stand with feet together and arms at your sides. Jump both feet apart from each other while raising your hands above your head with straight arms. Jump your feet back together and lower your arms to the starting position. 


Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.


With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.

Alternating lunges

Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Side shuffles

Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.

Tricep dips

Using a chair or bench, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).


From a standing position crouch down with your hands in front of your feet on the floor. Jump your feet back behind you so you’re in a plank position. Jump your feet back in towards your hands and then jump up while clapping your hands above your head. 

What’s your favorite exercise to do at home that doesn’t require equipment?

As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

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30 Minute Home Workout
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