Sometimes, a good 30 minutes of a workout at home is all that you need to get fit and lean. This is a workout that targets not only your overall muscles, but also kicks the fat and gets you shaped and toned. The idea is to make use of simple exercise equipment like dumbbells or even use water bottles in case you don’t have that. Here is a 30 minute home workout for muscle toning sample.
Like any other workout, it is important that you include at least 10 minutes of of cardio in your exercise regime. Since this is muscle toning workout, you can also do 1 minute of cardio followed by 2 minutes of toning. Or you can also try out 5 minutes of cardio with 1 minute of rest and then 10 minutes of toning. So for cardio, you can do spot jogging or skipping. Another option is high knee jogging, where you bring your knee right up to the chest while giving a light jump. Doing so gets your muscles really grooving and kicks fat.
Upper body muscle toning exercises can be done using a dumbbell. If you don’t have those, use a 1-2 litre water bottle. Here are some easy ones that you can try out at home.
Take one dumbbell or water bottle in each hand. Raise both hands, with elbows bent so that the dumbbells are near your head-level. Bring both hands close to your face, then take them back. Do for at least 2 minutes.
For this workout, lie down on your stomach and then bring hands close to the chest. Palms should be on the floor. Then raise your upper body together along with lower body, while toes and hands support your body weight. Then go down as low as you can when exhaling, then bring yourself back up as you inhale.
Next comes the muscle toning for your abs and stomach muscles. For this set of exercises, you just need a mat and you are sorted. Here are 3 exercises for the abs, which should be done for at least 2 minutes each with breaks in between if needed.
For this workout, lie down flat on your back with legs straight hands under your butts. Now raise both the legs together slowly and bring them up, heels facing the ceiling. Exhale as you do so and bring legs as much towards the chest as you can. Bring it down again and repeat.
For planks, lie down on your stomach and then bring hands close to the chest. Palms should be on the floor as you raise your upper body together along with lower body. Hold for 30 seconds and repeat.
For this exercise, raise both legs and hold with heels facing the ceiling. Now put both hands on your side. Alternatively, touch the toes with each hand. Keep doing for a minute and then take a break. Repeat.
Leg toning exercise include side leg rises, squats and bridges. 2 minutes for each set.
Stand with feet shoulder width apart and bend down from knees with back straight. Make sure that the knees don’t cross the toes. Get up again and repeat.
Lie down on your right side on floor, with your head slightly raise, being supported by right hand. Now lift right leg as high as you can. Take it down again and repeat for a minute. Then do same on left side.
Bend your knees as you lay on your back. Then raise butts off the floor. Bring it back down, but don’t let the butts touch the floor. Repeat for 2 minutes.
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