The ASN 30 Minute At Home Full Body Workout

The ASN 30 Minute At Home Full Body Workout

Ready to bring it home with the ultimate full-body workout? We’ve got you covered! Our 30-minute full-body workout is the perfect way to get your heart pumping and your body sweating, from the comfort of your own home. No equipment required and no experience needed, these bodyweight exercises can be done anywhere at any time and are ideal for all fitness levels, from beginners to advanced trainers. 

If you haven’t already, don’t forget to try out our blood-pumping upper body and lower body workouts. It’s time to get sweaty! 

Directions: Perform all 10 bodyweight exercises consecutively for 45 seconds as hard as you can, with a 15-second rest in between each exercise. Complete this circuit 3 times, with a 1-minute break in between each round. Your goal? To improve the number of reps you complete in each circuit!

1. Walk Outs

Directions:

  • Also known as an ‘inchworm’.

  • Stand with your feet shoulder-width apart. Hinge your hips forward and place your palms on the floor/mat in front of you. If you’re not flexible, feel free to bend your knees a little to get your palms flat on the floor in front of you.

  • Walk your hands forward until you’re in a plank position (with your shoulders stacked above your wrists). 

  • Proceed to walk your hands back towards your feet until you’re in a standing position. Clap your hands in the air above your head (because it’s fun!). You’ve just completed 1 rep.

  • Complete as many reps as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #2. 


2. Mountain Climbers

Directions:

  • Get into a plank position: get on the floor on your hands and knees. Extend your legs out behind you, balancing on your toes and the balls of your feet. Your hands should be placed directly under your shoulders (as if you’re going to perform a push-up).

  • In this position, pull one knee up and towards the opposite shoulder, keeping your core stable and your other leg as straight as possible.

  • Bring your leg back into the starting position and repeat this movement, bending and pulling the other knee towards the opposite shoulder.

  • Continue alternating the movement with both knees. 

  • Complete as many reps as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #3. 



3. Squats

Directions:

  • Plant your feet comfortably on the ground, slightly wider than shoulder-width apart. 

  • Straighten your back and angle your feet slightly outward (not straight ahead).

  • Bend your knees and sink your heels into the ground. Pull in your abs and keep your back in a straight, neutral position while performing this exercise. 

  • Lower yourself, as if you’re going to sit back on a chair. Push your hips back and go as low as your body allows, while ensuring your shins are vertical and your heels are planted on the ground. 

  • To come back up, push up off your heels and slowly rise until you’re in your starting position. 

  • Complete as many reps as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #4. 

NOTE: If you’re new to squats and struggle to balance, extend your arms out straight forward while performing the exercise. 



4. Plank Twists

Directions:

  • Get into a plank position, but with your hands placed directly below your shoulders and your arms out straight (as if you’re about to do a push-up).

  • Twist your body to the right-hand side, raising your left arm to the sky. During this, your right arm should still be placed firmly on the ground and your face should be directed to the sky. 

  • Revert to your starting position and repeat this same movement with the opposite arm. You’ve just completed your first rep! 

  • Complete as many reps as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #5. 



5. High Knees

Directions:

  • Stand with your feet roughly hip-width apart

  • Lift your right knee as high as you can, while bending your arms and positioning your hands flat above your knees (aim to reach your knees to your hands). 

  • Quickly switch legs, raising the left knee as high as possible towards your hands. 

  • Repeat this movement as fast as you can, for as long as you can (while making sure your form isn’t compromised). This one will get your heart rate up and your body sweating in no time! 

  • Complete as many reps as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #6 



6. V-Ups

Directions:

  • Lie down flat on your back with your arms and legs extended straight out and resting on the floor. 

  • Keep your abs tight and activated and lift your hands and legs at the same time and meet halfway over your torso (aim to touch your toes with your fingers).  

  • Lower your arms and legs towards the floor back to your starting position. This is one rep. 

  • Complete as many reps as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #7.  

TIP: If this is too difficult, bend your knees a little bit! 



7. Push-Ups

Directions:

  • Start in a plank position (resting on your hands and toes).

  • Move your hands so they’re slightly wider than shoulder-width, in line with your shoulders (not out in front).

  • Ensure your back is straight and your bottom is tucked in (not raised). 

  • Bend your elbows at a 45-degree angle from your body (ensure they aren’t flared out), lower your body in a straight line until your chest is as close to the ground as you can get.

  • Raise your body back up to the starting position and repeat this movement as many times as possible 

  • Complete as many reps as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #8.

TIP: If you’re struggling with this one, hop onto your knees and try again. This will release some of the weight! 


8. Burpees

Directions:

  • Stand up straight with your feet spread shoulder-width apart, shoulders back and back straight. 

  • Go into a squat position and place your hands on the floor in front of you as you decline down. 

  • Place all of your body weight on your hands and jump your feet back into a plank position then lower your chest to the floor

  • Push your body back to a plank position

  • Once you’re back in a plank position, jump your feet forward until they are resting beside your hands. 

  • Straighten up your back and jump in the air as high as you can

  • As you land, drop into a squat position. One burpee complete!

  • Complete as many as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #9. 


9. Russian Twists

Directions:

  • Place a towel or gym mat on the floor. 

  • Lie down on the mat with your knees bent and feet resting on the mat (to increase the intensity hover your feet off the mat). 

  • Elevate your upper body so you’re at a 45-degree angle to the floor

  • Hold out your arms straight in front of you with your hands clasped together. 

  • Tense your abdominal muscles, pulling your belly button toward your spine. Ensure your spine is straight (not rounded). This is your starting position. With your body and thighs bent, it should resemble a ‘V’ shape. 

  • With your arms extended in front of you, twist your torso to the right side until your arms are parallel to the floor. Hold this pose for a couple of seconds before moving back to the starting position. 

  • Repeat this movement for the left-hand side. You’ve now completed one russian twist!

  • Complete as many as possible in 45 seconds. Once time is up, have a 15-second break before starting exercise #10. 

TIP: If you’re struggling to keep your feet firmly on the ground, find a couch or something slightly heavier to place on top of your feet to keep you stable, so you can focus on activating your core. 



 10. Man Makers 

Directions:

  • Start in a standing position, with your feet roughly hip-width apart.

  • Clasp your hands together and position them in front of your chest (prayer position). 

  • Bending your knees, lower down onto your left knee so that you’re kneeling on just one leg. The other leg should be positioned in a 90-degree angle. 

  • Once you’re lowered, lower your right knee too. You should now be kneeling on both knees. 

  • Revert to the starting position by lifting off your right leg first, followed by your left leg. You should now be standing up straight. This is 1 rep!

  • Continue this exercise for 45 seconds.



Have a 1-minute break before starting your next round!


Share

Stay fuelled with the latest in health & fitness
Be the first to know about product launches, health hacks, supplement advice, recipes, personalised offers and more.