Get in a workout at home in just 30 minutes


The American Heart Association recommends adults get at least 30 minutes of moderate intensity exercise five times a week. Don’t have time to make it to the gym that often? No problem! With this simple 30-minute workout, you can get in a high-intensity cardio and strength training workout at home. All you need is your body and a few hand weights. 

Start your workout with a five-minute warm-up to get your blood pumping. Taking time to let your muscles warm up before jumping into your workout can reduce your risk of injury. 

Here’s the meat of your workout:

Walking lunges. Grab a set of 8 to 15-lb. dumbbells. Hold one in each hand and straight down at your sides as you complete the lunges, walking forward as you go. Complete 10 reps on each side for a total of 20 lunges. 

One minute of jumping jacks.

Single-leg dead lifts. Holding a 10- to 20-pound dumbbell in your left hand, shift your weight onto your right leg. Slightly bend the right knee and hinge forward at your hips, allowing your left leg to raise straight behind you. Lower your torso until it’s parallel with the ground. With the weight in your left hand, bend your left elbow toward the ceiling, performing a row. Slowly extend your arm and return to standing. Repeat 10 times on each side.

One minute of mountain climbers.

Squat presses. Holding a pair of 8- to 15-pound dumbbells at chest height and your feet slightly wider than hip width, bend at the knees and lower your hips into a squat. Return to standing, pressing the dumbbells directly overhead. Return to starting position. Complete 15 reps.  
One minute of squat jumps.
Bicep curls. Using a pair of 10- to 20-pound dumbbells and standing with feet hip-width apart,  curl the weights up to shoulder height. Slowly return to starting position. Complete 10 reps.

Rest one minute. Repeat circuit two times.

If you don’t have hand weights or want to change things up for your next workout, do a circuit workout with these bodyweight exercises: squat walks, planks, mountain climbers, lunges and burpees. Do each exercise for 40 seconds, with a 20-second rest in between. Once you complete all five, rest for one minute. Complete five rounds.  

If you're ready to move your workouts from your home to the gym, check out Goshen Health's wide range of fitness classes. Whether it's strength training, boxing, Zumba, yoga or boot camp, you're sure to find a class you love!