30 Minute Toning Workout At Home

30 minute home toning workout to burn fat and get a toned lean body. Total body exercises routine with weights to get in shape fast.

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Workout Info

Calorie Burn: 242 - 403

Workout Duration: 31 Minutes

Workout Type: fit body

Exercise Frequency: 4 Days a Week

Workout Routine Snippet

  1. High knee run + Front punch - 30 seconds
  2. Standing Knee Touch Crunch - 30 seconds
  3. Side Lunges with Raised Leg - 15 seconds - Left 15 seconds - Right
  4. Squat - 30 seconds
  5. Alternate Side Lunge Touching The Ground - 30 seconds
  6. Step Up - 15 seconds - Left 15 seconds - Right
  7. Jump + leg rotation - 30 seconds
  8. Jump Squat - 50 seconds
  9. Rest: 10 seconds
  10. Dumbbell sumo squat touching the ground - 50 seconds
  11. Rest: 20 seconds
  12. Rear lunges + Lateral shoulder raises - 50 seconds
  13. Rest: 20 seconds
  14. Dumbbell Squat and Lateral Punch - 50 seconds
  15. Rest: 20 seconds
  16. Curl + Arnold press - 50 seconds
  17. Rest: 20 seconds
  18. Dumbbell Sumo Squat + High Punch - 50 seconds
  19. Rest: 20 seconds
  20. Dumbbell Squat - 50 seconds
  21. Rest: 20 seconds
  22. Dumbbell Squat And Lateral Punch + Squat And Side Knee Kick - 25 seconds - Left 25 seconds - Right
  23. Water Break 15 seconds
  24. Rest: 20 seconds
  25. Dumbbell Front Lunges + Punch - 25 seconds - Left 25 seconds - Right
  26. Rest: 20 seconds
  27. Dumbbell Floor Press + Butt Lift - 50 seconds
  28. Rest: 20 seconds
  29. Dumbbell Twist on the Ground - 50 seconds
  30. Rest: 20 seconds
  31. Dumbbell V-Sit up + Lateral punch - 50 seconds
  32. Rest: 20 seconds
  33. Dumbbell Flys + Butt Lift - 50 seconds
  34. Rest: 20 seconds
  35. Push-Ups - 50 seconds
  36. Rest: 15 seconds
  37. Frog Squat + Jump - 50 seconds
  38. Rest: 15 seconds
  39. Mountain Climbers - 50 seconds
  40. Rest: 15 seconds
  41. Push up with rotation - 50 seconds
  42. Rest: 15 seconds
  43. High plank open and close leg - 50 seconds
  44. Water Break 15 seconds
  45. Rest: 10 seconds
  46. Iliopsoas stretch - 25 seconds - Left 25 seconds - Right
  47. Rest: 5 seconds
  48. Pectoral stretch hands on glutes - 50 seconds
  49. Rest: 5 seconds
  50. Stretching arms, chest and shoulders - 50 seconds
  51. Rest: 5 seconds
  52. Shoulder stretch - 25 seconds - Left 25 seconds - Right
  53. Rest: 5 seconds
  54. Triceps Stretch - 25 seconds - Left 25 seconds - Right
  55. Rest: 5 seconds
  56. Quad Stretch - 25 seconds - Left 25 seconds - Right

Step by Step Exercise Routine

CARDIO WARM UP

1 High knee run + Front punch 30 seconds

2 Standing Knee Touch Crunch 30 seconds

3 Side Lunges with Raised Leg 15 seconds - Left 15 seconds - Right

4 Squat 30 seconds

5 Alternate Side Lunge Touching The Ground 30 seconds

6 Step Up 15 seconds - Left 15 seconds - Right

7 Jump + leg rotation 30 seconds

8 Jump Squat 50 seconds

WORKOUT

Rest: 10 seconds

9 Dumbbell sumo squat touching the ground 50 seconds

Rest: 20 seconds

10 Rear lunges + Lateral shoulder raises 50 seconds

Rest: 20 seconds

11 Dumbbell Squat and Lateral Punch 50 seconds

Rest: 20 seconds

12 Curl + Arnold press 50 seconds

Rest: 20 seconds

13 Dumbbell Sumo Squat + High Punch 50 seconds

Rest: 20 seconds

14 Dumbbell Squat 50 seconds

Rest: 20 seconds

15 Dumbbell Squat And Lateral Punch + Squat And Side Knee Kick 25 seconds - Left 25 seconds - Right

Water Break 15 seconds

Rest: 20 seconds

16 Dumbbell Front Lunges + Punch 25 seconds - Left 25 seconds - Right

Rest: 20 seconds

17 Dumbbell Floor Press + Butt Lift 50 seconds

Rest: 20 seconds

18 Dumbbell Twist on the Ground 50 seconds

Rest: 20 seconds

19 Dumbbell V-Sit up + Lateral punch 50 seconds

Rest: 20 seconds

20 Dumbbell Flys + Butt Lift 50 seconds

Rest: 20 seconds

21 Push-Ups 50 seconds

HIIT

Rest: 15 seconds

22 Frog Squat + Jump 50 seconds

Rest: 15 seconds

23 Mountain Climbers 50 seconds

Rest: 15 seconds

24 Push up with rotation 50 seconds

Rest: 15 seconds

25 High plank open and close leg 50 seconds

Water Break 15 seconds

COOL DOWN

Rest: 10 seconds

26 Iliopsoas stretch 25 seconds - Left 25 seconds - Right

Rest: 5 seconds

27 Pectoral stretch hands on glutes 50 seconds

Rest: 5 seconds

28 Stretching arms, chest and shoulders 50 seconds

Rest: 5 seconds

29 Shoulder stretch 25 seconds - Left 25 seconds - Right

Rest: 5 seconds

30 Triceps Stretch 25 seconds - Left 25 seconds - Right

Rest: 5 seconds

31 Quad Stretch 25 seconds - Left 25 seconds - Right

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