A 30-minute home workout plan you can do with minimal equipment. It blends cardio, strength, and mobility in a circuit format to keep your heart rate up and your muscles challenged.

What you’ll need

Comfortable workout clothes and a pair of athletic shoes
Optional: a mat, a resistance band, and a small set of dumbbells (5–15 lb) if available

How it works

Warm-up: 3 minutes
Main workout: 4 circuits, each 6 minutes
Each circuit: perform 3 rounds of 45 seconds work + 15 seconds rest for each exercise, then move to the next. After finishing 3 rounds in a circuit, rest 60 seconds before starting the next circuit.
Finisher: 2 minutes of core work and mobility
Cool-down: 3 minutes
Warm-up (3 minutes) 60 seconds: marching or light jog in place
45 seconds: arm circles (forward and backward)
45 seconds: leg swings and hip circles
30 seconds: bodyweight squats
30 seconds: inchworms to stand
Circuit 1: Full-Body Conditioning (6 minutes)
45s: Jumping jacks
15s: rest
45s: Bodyweight squats
15s: rest
45s: push-ups (knee or standard)
15s: rest
45s: reverse lunges (alternating)
15s: rest
45s: plank (on forearms)
15s: rest
45s: high knees or march in place
15s: rest
60s total rest between circuits
Circuit 2: Lower Body Emphasis (6 minutes)
45s: Bulgarian split Squats (use a chair/bench) each leg 22.5s? If single-leg, alternate per rep
15s: rest
45s: Glute bridges
15s: rest
45s: Step-ups (use a sturdy chair or stairs)
15s: rest
45s: Calf raises
15s: rest
45s: Wall sit
15s: rest
60s total rest
Circuit 3: Upper Body & Core (6 minutes)
45s: Incline push-ups (hands on a bench/step) or standard push-ups 15s: rest
45s: Bent-over rows with dumbbells or resistance band
15s: rest
45s: Shoulder taps (in a push-up position)
15s: rest
45s: Tricep dips (floor or chair)
15s: rest
45s: Bicycle crunches
15s: rest
60s total rest
Circuit 4: Cardio & Mobility (6 minutes)
45s: Mountain climbers 15s: rest
45s: Jump squats or squat pulses
15s: rest
45s: Jump rope simulation or fast feet
15s: rest
45s: Side lunges (alternating)
15s: rest
45s: Superman/Superwoman (back extension)
15s: rest
60s total rest
Finisher (2 minutes)
60s: Forearm plank variations (standard, side planks if able)
60s: Dead bug or bicycle crunches (aim for controlled movement)
Cool-down (3 minutes)
60s: Child’s pose or gentle stretch
60s: Chest/shoulder stretch against a wall or doorway
60s: Hamstring and calf stretches, deep breathing
Exercise tips
Form first: if you’re unsure about form, slow down and prioritize technique over speed.
Pacing: adjust rest to 20–30 seconds if you’re newer; extend to 30 seconds if you need more recovery.
Progression: increase either duration (from 45s to 50–60s), add a repeat to a circuit, or add resistance (dumbbells, bands) as you get stronger.
Modifications: replace jumps with low-impact moves (e.g., step jacks instead of jumping jacks).