It's a common misconception that you need hours and hours of exercise to see benefits or results. In reality, you can complete a fantastic workout in less than 30 minutes.
A bodyweight circuit routine is one of the best options for parents who are short on time. Not only will this quick workout keep your heart rate elevated, but you won’t need any special equipment. Can’t make it to the gym because someone needs to be home with the kids? No problem!
Try this 30-minute workout that can be done anywhere, anytime. Use what you have around the house to make the exercises more difficult.
Note: Do each move for 30 to 60 seconds. Repeat sequence 2 to 3 times for a quick and effective workout for the whole body.
Inchworms
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Stand up tall with your legs straight, fingertips touching the floor. Keeping your legs straight (but not locked). Slowly lower your torso toward the floor, and then walk your hands forward. Once in push-up position, start taking tiny steps so your feet meet your hands.
To make it harder: When in push-up position, do a full push-up before walking your feet to meet your hands.
Mountain Climbers
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Starting on your hands and knees, bring your left foot forward directly under the chest while straightening your right leg. Keeping the hands on the ground and core tight, jump and switch legs. Your left leg should now be extended behind the body with your right knee forward.
To make it harder: Add paper plates under your feet and slide the feet forward and back rather than jumping and switching legs.
Coffee Table Dips
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Sit on the edge of a sturdy coffee table. Grab its edge and straighten your arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor.
To make it harder: Walk your feet out farther away from the table. Lift one leg off the ground or have one of your children sit on your lap for added resistance.
Burpees
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Start out in a low squat position with your hands on the floor. Next, jump the feet back to push-up position, complete one push-up and then immediately return your feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up. Return to low squat and repeat sequence.
To make it harder: Place a throw pillow next to you. Rather than leaping up, leap to the side over the pillow. Continue into low squat position and repeat burpee sequence.
Kitchen Counter Push-Ups
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It's just like doing a regular push-up on the floor except you place your hands on the edge of the kitchen counter rather than the floor. Walk your feet far enough away from the counter so your body is at an 80 degree angle. If that's too easy, walk your feet further back. Bend your elbows and lower chest towards the counter. Straighten arms and return to starting position.
To make it harder: Raise one foot off the floor and perform push-up with foot elevated for the duration of the exercise.
Stair Jumps
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Stand in front of stairs with feet shoulder-width apart. Bend your knees to prepare to jump with both feet onto a stair. Once you jump on the stair, return to starting position.
To make it harder: Perform the stair jump with one foot rather than two.
Plank Walkouts
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Get into plank position with core tight, pelvis tucked and glutes and quads engaged. Reach your right arm forward and tap your hand on the ground. Return to plank position and repeat on left side.
To make it harder: Place paper plate under each hand. Slowly slide out your right arm, while maintaining plank. Return to start and repeat with left arm.
Squats
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Stand with feet slightly wider than hip-width and toes slightly turned out. Bend knees and shift hips back to lower into a squat, keeping your chest lifted. Return to standing.
To make it harder: Grab a one-gallon jug of milk and hold it with both hands as you squat down. Press the gallon of milk up over your head as you return to starting position.
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