This 30-minute workout helps you get in shape without leaving the house—or spending a penny!
You don't have to join a gym or buy expensive exercise equipment to get fit. Our 30-minute workout lets you exercise in the comfort of your own home. Plus, you don't need to buy any fitness gear! To get started, try this workout three times a week.
1. Warm-up and stretch - 4 minutes
You can march or jog in place, do jumping jacks, or take a quick walk around your house. After your muscles are warmed up, stretch out your whole body. Do your favorite stretches, or find new ones in a slideshow on stretching major muscle groups.
2. Cardio workout - 10 minutes
In addition to walking or jogging, you can also do a short cardiovascular (cardio) workout video (free from the library!). Or, climb the stairs in your house with a can of soup in each hand.
3. Strength training - 12 minutes
Do three sets of eight to 10 repetitions of the exercises below. Remember to keep the movements slow and controlled. It's better to do fewer exercises and do them correctly than to rush.
Push-ups
Start with your face down, feet together, arms extended with hands about shoulder-width apart. Lower yourself until your body is a few inches from the floor, then push up until arms are straight. Repeat. Too difficult? Try keeping your knees on the floor. Still too difficult? Try wall push-ups (same exercise, just standing and facing the wall).
Crunches
Lie on your back with your legs bent and your heels on the ground. Fold your arms across your chest, and keep your head up throughout the exercise (look at the ceiling if that helps). Slowly raise up at the shoulders, crunching your abs hard. Slowly lower yourself back to the starting position. Repeat.
Squats
Place a chair just behind you and stand in front of it with feet about shoulder-width apart. Bend the knees and slowly squat towards the chair as if you were going to sit down. Either hover over the chair or sit for a second, then fully extend the legs until you're back to standing position. Throughout the movement, make sure your knees never go beyond your toes.
Ready for more power? Find two empty laundry detergent bottles that have handles. Simply fill the bottles with water or sand and you've got homemade hand weights. You can also use cans of soup. Now, try the next two exercises.
Bicep curls
Stand with your feet shoulder-width apart and hold a weighted object in each hand. Palms should be facing in toward each other and elbows should be slightly bent and close to your body (as if your elbows are glued to your sides). Keep abs tight and back straight. Slowly bend one elbow, and bring the weight toward your shoulder without touching your shoulder. Squeeze the bicep muscle and hold at the top of the movement, then slowly lower the weight back toward your side. Repeat with other arm—be careful not to lock your elbows.
Tricep extensions
Hold a weight with both of your hands. Slowly and carefully place the object behind your head. Elbows should be bent behind the head to 90 degrees and close to your head. Keep your abs tight and your back and neck straight. Slowly straighten your arms without locking your elbows, and slowly lower them back down.
4. Cool down and stretch - 4 minutes
Bring your heart rate down with a slow march or walk, or other low-intensity aerobic activity. Then stretch and you're done!
