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Editor’s note: This article was produced by Cherry Creative.

Childhood obesity rates have tripled since the 1970s, according to the U.S. Department of Health and Human Services. Inadequate physical activity is costing the U.S. population $117 billion in annual healthcare expenses, according to the Physical Activity Guidelines for Americans created by the U.S. Department of Health and Human Services. And with the recent COVID-19 outbreak, it’s become imperative to ensure Americans are still getting the recommended 150 to 300 minutes of moderate physical activity per week — that’s 20 to 40 minutes of our day dedicated solely to physical activity.

Social distancing and being stuck at home doesn’t have to stop you from adding a little movement to your daily routine. I have been an American Council on Exercise (ACE) certified personal trainer for three years and have worked with a variety of clients from ages 18 to 70. And something I have always said is that bodyweight exercises are some of the most challenging yet rewarding movements you can do. With the chaos and uncertainty of the COVID-19 pandemic, it’s important that we find things to do to destress and continue to move. Exercise is a great way to improve your cognitive thinking and boost your mood and energy. 

I have developed some go-to workouts you can perform in 30 minutes or less with or without equipment, on your own or with a partner and at home. Don’t let being stuck at home be your excuse for your missed workout and start making movement a priority in your life!

The workout

30-4-30 workout routine

This workout routine is nicknamed “30-4-30” because of the amount of time each exercise takes to complete. The first movement can be anything targeting a specific muscle group, like squats targeting the quadriceps muscles or upper leg muscles. You will perform the exercises for 30 seconds before moving on with no rest in between. Sandwiched in the middle of both 30-second intervals is four minutes of cardiorespiratory endurance, or an exercise aimed at increasing your heart rate. This can include running, biking, swimming, step-ups or other cardio exercises. Finally, you will end with another 30-second muscular strength exercise — either the same one as earlier or a new one. You will complete the circuit four times with one minute of rest in between each round.

Levels of difficulty

Bodyweight

30 seconds of bodyweight squats

4 minutes of running

30 seconds of push-ups

If you have a pair of dumbbells…

Moderate

30 seconds of dumbbell thrusters

4 minutes of elliptical

30 seconds of Russian twists

Advanced

30 seconds of dumbbell snatches

4 minutes of running

30 seconds of renegade row

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How to do…

Dumbbell snatches

Running

Focus on controlling your breathing while running, finding a pace that is comfortable to sustain for four minutes. Your steps should be slightly longer than a normal walking pace with arms staying tight and bent at a 90-degree angle throughout.

Bodyweight squats

Push-ups

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Step-ups

Not a fan of running? Substitute this exercise for a different cardio option! It will be sure to increase your heart rate while strengthening your leg muscles.

Renegade row

Dumbbell thrusters

Russian twists

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