By: Aashay Edwin Maghi (CPT)
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Begin with 5 minutes of dynamic moves—arm circles, leg swings, or marching in place—to prepare muscles and protect joints from injury. A proper warm‑up boosts your heart rate and primes your body for the workout ahead.
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Structure your 30‑minute session as five 5‑minute blocks: 40 seconds work, 20 seconds rest, rotating through five exercises. This HIIT style maximizes calorie burn and builds endurance in limited time.
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Perform as many push‑ups as you can in 40 seconds, rest 20. Keep your body straight, core tight, and hands under shoulders for proper form. Push‑ups strengthen chest, shoulders, and triceps without any equipment.
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Squat deeply for 40 seconds, then rest 20. Stand feet shoulder‑width, push hips back, and keep chest up—this move fires quads, glutes, and core. Air squats mimic everyday movements and improve your lower‑body strength.
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Do burpees for 40 seconds, rest 20. From standing, drop to a plank, do a push‑up, jump feet forward, and explode up—this full‑body move spikes your heart rate. Burpees torch calories and boost both strength and cardio.
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Drive knees toward chest in plank position for 40 seconds, rest 20. Keep hips low and shoulders stable—this move scorches calories and firms abs. Mountain climbers enhance agility and core endurance
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Hold a forearm plank for 40 seconds, rest 20. Keep body in a straight line, squeeze glutes, and breathe evenly to protect your lower back. Planks strengthen abs, back, and shoulders with no gear needed.
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Use a sturdy chair: hands on edge, extend legs, lower hips toward floor for 40 seconds, rest 20. Press back up using triceps—this sculpts arms and shoulders. Chair dips are a simple way to build upper‑body strength at home.
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End with 5 minutes of static stretches—hamstrings, chest opener, calf stretch, and child's pose—to ease soreness and improve flexibility. Cooling down lowers heart rate and aids muscle recovery after intense effort.
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Warm up, then cycle through Push‑Ups, Squats, Burpees, Mountain Climbers, Plank, and Chair Dips in 5‑minute HIIT blocks. Finish with cool‑down stretches. This no‑equipment routine fits any schedule and builds strength, stamina, and flexibility in just half an hour.
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