I don’t always work out at home, but there are days where it is much more convenient to be done with my workout in thirty minutes or less without having to travel back and forth to the gym. This is especially true now that I have a two-month-old baby who I haven’t spent more than a few hours away from!
I put this circuit together after I put Skyler to bed on Monday, and I completed it in just under thirty minutes before showering and getting in bed myself. This was only my third workout postpartum, so I stuck with exercises that could easily be modified and wouldn’t wake my downstairs neighbors (who also have a newborn!) with a lot of jumping around.
This workout is perfect for those just getting into working out, those returning to workouts after a bit of hiatus, and postpartum mommas. Since there isn’t any equipment required, you can complete it in a small apartment space, outside, or at the gym paired with a good cardio session!
Complete the list of exercises continuously as a circuit, repeat two times (for a total of three rounds), and rest as needed. As always, please listen to your body and modify (or advance) movements to fit your fitness level and needs.
Please take a look at the form cues I have included below and enjoy!
Start with your feet a bit wider than your shoulders. Stand tall, then come down into a squat position with your thighs slightly higher then your knees. Think about getting into a position similar to a toddler picking up a toy off of the floor. Be careful not to lean your body forward, arch, or round your lower back.
Briefly pause, and then return to your starting position.
• plank hold
Get into a plank position on your elbows and toes.
Make sure your hips are in line with your shoulders, your elbows are under your shoulders, your legs are straight, and your core is tight. Hold this position tight up to a minute without letting your back round or arch. You can always drop your knees to modify.
(In this case, you’re going for as many seconds as possible, up to 60.)
Get on the floor and position your hands slightly wider than your shoulders. Raise up on your toes, or modify by dropping your knees. Keep your body in a straight line from your head to toe without dropping your middle or arching your back. Before you begin the push-up, contract your abs and keep your core tight. Think of pulling your belly button towards your spine, then lower and lift.
Get off of your knees and straighten your legs for more of a challenge!
Start by lying on your back with your legs bent and feet flat on the floor. They should be about hip-width apart. Arms should be resting by your sides. Squeeze your glutes to lift your hips and hold the position for about 2-3 seconds.
Stay on the heels of your feet and keep squeezing your glutes. Slowly lower your hips without touching the floor and repeat for 12-20 reps.
• mountain climbers
Start in a straight arm plank position on the hands and toes. Bend your left knee in towards your chest, hovering your toe off of the floor. Jump up and switch your feet in the air, bringing the right foot in and push the left foot back. This is one rep.
Alternate your feet as fast (and safely) as you can for 40 reps, or 20 per side.
• modified shoulder taps (12 per side)
Get to a plank position (shown above), and alternate bringing your hand to the opposite shoulder. Don’t let your torso twist with the movement. Lower to your knees if you need to!
Alternate your left hand to right shoulder and right hand to left shoulder until you hit a total of 24 reps.
• triceps dips
Start with your hands directly under your shoulders, feet hip width apart, knees bent, ankles under your knees, and shoulders back. Don’t let your shoulders slouch, and keep your chest lifted throughout the entire exercise. Tighten your core and focus on moving your arms, not your hips.
Slowly bend your elbows and lower your body until it’s a couple of inches off the floor. Once your reach the bottom of the movement, push yourself back up using your arms only. Be careful not to swing your hips up and down! Remember, this is an upper body exercise that targets the back of the arms.
• modified side plank dips
Start by lying on your side and stack your feet on top of each other with your knees bent. Position your elbow directly under your shoulder. Straighten your top leg and flex your foot. Lift your hips and torso off of the ground while keeping the abs and glutes tight. Place your hand on your hip. Holding a side elbow plank, begin to lower and lift your hips in a pulsing motion for 12-20 reps.
Rest, then complete on the other side.
You can work your way up to straightening your legs (pictured)!
• reverse lunges (12 per side)
Start standing tall with your hands on your hips and feet under your hips. Step backward with your left leg, and lower your body until your right knee is bent at least 90 degrees and your left knee nearly touches the floor. Push yourself back to the starting position by pressing into the floor.
Alternate between sides until you get to 24 total. You can place your hands in fists like the picture above or on your hips. Aim to keep your front heel under your knee and avoid leaning forward or back!
I hope you like this circuit as much as I did. Happy Sweating!
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You might also like:
• Total Body AMRAP (At-Home) Workout
• At-Home Dumbbell Strength Workout
• Summer Total Bodyweight Burner
• At-Home Bodyweight Burner Workout
• Living Room Resistance Band Workout
• Stability Ball & Dumbbell Circuit Workout
Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me, and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routine. <3
Emily @ Pizza & Pull-ups
At home workouts are so convenient. I love getting out to a class or the gym, but sometimes time just doesn’t allow it. They are also perfect for sneaking in a workout during nap time. Thanks for sharing!
Emily @ Pizza & Pull-ups recently posted…Friday Favorites – 5/11/18
Home workouts are my jam these days with two kiddos! Even if I only have 20 minutes, I know I can get something in!
Marielle recently posted…What Workouts Should I Be Doing?
just love books
I am currently into body weight training and calisthenics and glad to find your blog! Be definitely following you and check your stuff. Do you have any journey so I we can check and follow your routines? And I’m basically an ectomorph and gaining muscle is really a huge roadblock to me. Kind regards!
I ended up doing this workout this morning, it was so worth it. Thank you so much for sharing! xx
Coco Bella Blog
Thanks for sharing this nice body-weight workout! Now a days these workouts performs best, because no one has extra time to go to the gym. Could you please explain can we build muscle mass with these body-weight exercises.
I love body-weight workout! .it’s fun and challenging at the same time. Also, I don’t have any extra time to go to the gym, so mostly I do my workout at home.
Great workout Ideas. I have contantly been searching for such great information at a single place. Loved it. I would love to know more such excercises. Thank you for sharing.
Bodyweight workouts are great with the convenience of home. While the propper gym have its own advantages but bodyweight exercise is quick to do, does not require equipment and gives results.
emily durant recently posted…21 Best Bodyweight Exercises For Your Chest
Great ideas of workout at home!! thanks for sharing
Hi Heather. How has your workout routine changed with all the recent events taking place. Are you now working out almost exclusively from home like everyone else? Stay safe.
Hi Heather! Thank you for this amazing workout. I working from home and these exercises exactly what I need to keep my good posture. BTW maybe you have a Youtube-channel? If yes can you share the link? It would be great if I could check some of your videos. Thanks in advance
Grate post, Such an informative post, many things are clear now to me. It is really very helpful for me. Thank you so much for this article.