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Five 30-Minute Home Workouts To Try This Week

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Hello Everyone!

We have around 1000 unique home workouts on this site, which can be overwhelming if you aren’t sure where to get started. So this week I put together a list of 5 home workouts to try this week. Having a schedule to follow can simplify your planning and help you stay on track.

Each of the workouts in this week’s schedule takes 30-Minutes and none of them require any equipment. Just have some space (and a yoga mat if you have one) and you are ready to go. You will find each full length workout video and the exercise breakdown listed below, as well as a link to the original workout breakdown and photo tutorial.

Let me know how you do with this week’s workout schedule and if you have a favorite workout on the planner this week!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness 

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

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Workout 1: Core + Cardio Burn – No Equipment Exercises

Original Breakdown: https://www.benderfitness.com/2020/05/total-core-and-cardio-workout-no-equipment.html

  1. Leg/Hip Lift
  2. Lunge Jumps
  3. Side Plank Elbow Tao: Right
  4. Side Plank Elbow Tap: Left
  5. Side Scissor: Right
  6. Side Scissor: Left
  7. Side Plank Ankle Tap: Right
  8. Side Plank Ankle Tao: Left
  9. Double Hop Lunge: Right
  10. Double Hop Lunge: Left
  11. Plié Jump Side Kick: Right
  12. Plié Jump Side Kick: Left
  13. Warrior III Tap: Right 
  14. Warrior III Side Tap: Left
  15. Down Dog Lift: Alternating
  16. Side V-Up: Right
  17. Side V-Up: Left
  18. Knee Drop Boat
  19. Push-up Jack
  20. Sit Thru Burpees

Workout 2: Total Body, No Equipment 30-Minute Workout + Cool Down Stretch

Original Breakdown: https://www.benderfitness.com/2021/01/total-body-no-equipment-30-minute-home-workout-with-cool-down-stretch.html

Set your interval timer for 20 Rounds of 35/50. 

  1. Lateral Stretch to Elbow: Right
  2. Lateral Stretch to Elbow: Left
  3. Knee to Chest Squat: Right
  4. Knee to Chest Squat: Left
  5. Leg Extension to Elevated Squeeze: Right
  6. Leg Extension to Elevated Squeeze: Left
  7. Monkey (Pike) Pushup
  8. Beast Rotation: Right
  9. Beast Rotation: Left
  10. Reverse Table Squeeze/Stretch: Right
  11. Reverse Table Squeeze/Stretch: Left
  12. Tricep Push-up: Right
  13. Tricep Push-up: Left
  14. Temple Tap Abs
  15. Single Leg Reach: Right
  16. Single Leg Reach: Left
  17. Prone Scapular Glide
  18. Prone Heel Press
  19. Hip/Elbow Tap: Right
  20. Hip/Elbow Tap: Left

Cool Down Stretch

Workout 3: Total Body HIIT

Original Workout Breakdown: https://www.benderfitness.com/2019/03/total-body-hiit-best-no-equipment-workout.html

Interval Timer: 28 Rounds of 10/50

  1. Lunge to Knee: Right
  2. Lunge to Knee: Left
  3. Low Jacks
  4. Pendulum Squats
  5. Side Jumps
  6. Mountain Climbers
  7. Rock the Boat
  8. Push-up Holds
  9. Side Plank Knee Rotation: Right
  10. Side Plank Knee Rotation: Left
  11. V-Slip
  12. Curtsy Lunge
  13. Burpees
  14. Beast Reach
  15. Sit Thru
  16. Super Swim
  17. Heel Tap Plank
  18. Side Plank Frogger
  19. Reverse Plank Glute Tap
  20. Cheek to Cheek Plank
  21. Warrior III Heel Pulse: Right
  22. Warrior III Heel Pulse: Left
  23. Plié Lean: Right
  24. Plié Lean: Left
  25. Chair Pose Hop
  26. Hydrant Heel Press: Right
  27. Hydrant Heel Press: Left
  28. Plank Press to Dolphin

*Cool Down and Finish with some Stretching

Workout 4: Total Body Low Impact Interval Workout (LIIT)

Original Breakdown: https://www.benderfitness.com/2018/10/total-body-no-equipment-workout-low-impact-interval-training-liit.html

  1. Low Impact Burpee
  2. Pendulum Squat
  3. Runners Lunge Pulse – Right
  4. Runner’s Lunge Pulse – Left
  5. Crunch and Tap
  6. Heel Tap Leg Lift
  7. Side Plank Reach – Right
  8. Side Plank Reach – Left
  9. Hip Tap – Right
  10. Hip Tap – Left
  11. Leg Series – Right
  12. Leg Series – Left
  13. Elevated Leg Adduction – Right
  14. Elevated Leg Adduction – Left
  15. Sumo Push-up 
  16. Triceps Push-up – Right
  17. Triceps Push-up – Left
  18. Reverse Plank Step Out
  19. Hip Thrust – Right
  20. Hip Thrust – Left

Repeat 1-2X

Workout 5: Full Body, No Equipment

Original Breakdown: https://www.benderfitness.com/2019/09/30-minute-full-body-workout-no-equipment-great-results.html

Set Your Interval Timer for 23 Rounds of 35/45. 

  1. In/Out March
  2. Cross and Swing-Right
  3. Cross and Swing-Left
  4. Butt Kicks
  5. Alternating Toe Touch Reach
  6. Jump Squats
  7. Butterfly Glute Bridge
  8. Warrior III-Right
  9. Warrior III-Left
  10. Low Jack
  11. Burpee
  12. Sumo Push-ups
  13. Tricep Push-ups-Right
  14. Tricep Push-Ups-Left
  15. Rib Hug Plank
  16. Side V-Up or Knee Up-Right
  17. Side V-Up or Knee Up-Left
  18. Heel Slides
  19. Bird Dog-Right
  20. Bird Dog-Left
  21. Goddess Stretch
  22. Lunge and Reach-Right
  23. Lunge and Reach-Left

Repeat up to 3X. 

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