30 Minute Full Body Workout At Home Without Equipment

With this complete and effective full body toning training workout that is designed to boost your metabolism and tone your muscles. Total body exercises to do at home to burn tummy fat and shape your body.

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Workout Info

Calorie Burn: 216 - 360

Workout Duration: 30 Minutes

Workout Type: fit body

Exercise Frequency: 4 Days a Week

Body Focus: Total Body

Workout Routine Snippet

  1. Jumping Jack - 50 seconds
  2. Rest: 15 seconds
  3. Rear Lunges + Wide Rows - 50 seconds
  4. Rest: 15 seconds
  5. Push ups + Donkey kicks extended leg - 45 seconds
  6. Rest: 15 seconds
  7. Crunch - 50 seconds
  8. Rest: 15 seconds
  9. One Leg Wall Squat - 30 seconds - Left 30 seconds - Right
  10. Rest: 15 seconds
  11. Squat + Hip Extension - 60 seconds
  12. Rest: 15 seconds
  13. Triceps Dips - 45 seconds
  14. Rest: 15 seconds
  15. Plank with high speed climbing - 45 seconds
  16. Rest: 15 seconds
  17. Jump + Full side crunch - 45 seconds
  18. Rest: 15 seconds
  19. Side lunges - 23 seconds - Left 23 seconds - Right
  20. Rest: 15 seconds
  21. Walking with Hands - 45 seconds
  22. Rest: 15 seconds
  23. Side Plank - 30 seconds - Left 30 seconds - Right
  24. Water Break 20 seconds
  25. Rest: 15 seconds
  26. Jump Jump + leg rotation - 60 seconds
  27. Rest: 15 seconds
  28. Rear Lunges - 45 seconds
  29. Rest: 15 seconds
  30. Diamond Push up - 45 seconds
  31. Rest: 15 seconds
  32. Crunch + Lateral punch - 45 seconds
  33. Rest: 15 seconds
  34. Squat + butt kick - 45 seconds
  35. Rest: 15 seconds
  36. Wall Squat - 50 seconds
  37. Rest: 15 seconds
  38. Triceps dips + Kick - 25 seconds - Left 25 seconds - Right
  39. Rest: 15 seconds
  40. Plank with hip abduction - 30 seconds - Left 30 seconds - Right
  41. Rest: 15 seconds
  42. High Knee Run - 45 seconds
  43. Rest: 15 seconds
  44. Side lunges with ankles touch - 60 seconds
  45. Rest: 15 seconds
  46. Push-ups with Rotation - 45 seconds
  47. Rest: 15 seconds
  48. Plank with Side Hip Abduction - 25 seconds - Left 25 seconds - Right
  49. Water Break 20 seconds
  50. Rest: 10 seconds
  51. Standing hamstring Stretch - 30 seconds
  52. Rest: 10 seconds
  53. Standing Quad Stretch - 20 seconds - Left 20 seconds - Right
  54. Rest: 10 seconds
  55. Arms, Shoulders and Dorsal Stretches - 20 seconds
  56. Rest: 10 seconds
  57. Shoulder stretch - 20 seconds - Left 20 seconds - Right

Step by Step Exercise Routine

DO THIS WORKOUT 4/5 TIMES A WEEK FOR 30 DAYS

1 Jumping Jack 50 seconds

Rest: 15 seconds

2 Rear Lunges + Wide Rows 50 seconds

Rest: 15 seconds

3 Push ups + Donkey kicks extended leg 45 seconds

Rest: 15 seconds

4 Crunch 50 seconds

Rest: 15 seconds

5 One Leg Wall Squat 30 seconds - Left 30 seconds - Right

Rest: 15 seconds

6 Squat + Hip Extension 60 seconds

Rest: 15 seconds

7 Triceps Dips 45 seconds

Rest: 15 seconds

8 Plank with high speed climbing 45 seconds

Rest: 15 seconds

9 Jump + Full side crunch 45 seconds

Rest: 15 seconds

10 Side lunges 23 seconds - Left 23 seconds - Right

Rest: 15 seconds

11 Walking with Hands 45 seconds

Rest: 15 seconds

12 Side Plank 30 seconds - Left 30 seconds - Right

Water Break 20 seconds

Rest: 15 seconds

13 Jump Jump + leg rotation 60 seconds

Rest: 15 seconds

14 Rear Lunges 45 seconds

Rest: 15 seconds

15 Diamond Push up 45 seconds

Rest: 15 seconds

16 Crunch + Lateral punch 45 seconds

Rest: 15 seconds

17 Squat + butt kick 45 seconds

Rest: 15 seconds

18 Wall Squat 50 seconds

Rest: 15 seconds

19 Triceps dips + Kick 25 seconds - Left 25 seconds - Right

Rest: 15 seconds

20 Plank with hip abduction 30 seconds - Left 30 seconds - Right

Rest: 15 seconds

21 High Knee Run 45 seconds

Rest: 15 seconds

22 Side lunges with ankles touch 60 seconds

Rest: 15 seconds

23 Push-ups with Rotation 45 seconds

Rest: 15 seconds

24 Plank with Side Hip Abduction 25 seconds - Left 25 seconds - Right

Water Break 20 seconds

COOL DOWN

Rest: 10 seconds

25 Standing hamstring Stretch 30 seconds

Rest: 10 seconds

26 Standing Quad Stretch 20 seconds - Left 20 seconds - Right

Rest: 10 seconds

27 Arms, Shoulders and Dorsal Stretches 20 seconds

Rest: 10 seconds

28 Shoulder stretch 20 seconds - Left 20 seconds - Right

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