Sometimes it’s hard brainstorming a workout that you can fit in quickly at home. While going out for a walk or jog is always an option, what about wanting to squeeze in a quick total body workout? Not to fear, my friends! Below is an easy mix & match home workout that you can do anytime, anywhere.
Start with a 5 minute warm up walk. Then, you can choose one from each category and repeat several sets of each, or throw all of them into a hat and choose a new exercise each minute. Aim for 20-30 minutes total for a quick & challenging home workout.
Cardio
- Jumping jacks
- Jump rope
- Run in place, around the block, or in your yard
- High knee runs
- Butt kick runs
- Skip
- Run up and down stairs
- Side shuffle
- Hopscotch
- Dance
- Step ups on a stair (use a low stair and focus on moving quickly)
Lower body strength training
- Squats (standing, wall, sumo)
- Lunges (forward, backward, walking, side)
- Standing hip extensions
- Side hip abductions
- Calf raises (on a ledge or stair)
- Donkey kick
- Step ups (use a higher stair or bench)
Core strength training
- Crunches (regular, twisting, bicycle)
- Leg lifts from laying position
- Planks (on hands, forearms, side planks, etc)
- Bridge pose
- Supermans
- Mountain climbers
Upper body strength training
- Push-ups (regular or modified)
- Wall push-ups
- Tricep dips using a chair
- Upper body using weights, resistance bands, gallons of water, bottles of laundry detergent, etc:
- Bicep curls
- Upright rows
- Tricep extensions
- Bent over row
- Lateral raises
Need help figuring out how to properly do these?
Visit the ACE exercise library for demonstrations and/or photos of most exercises!
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