Simple 30 Minute at Home Workout for Men

Guys here is a simple 30 minute at home workout for men that targets various muscle groups and incorporates both cardiovascular exercises and strength training 🙂

Warm-up:

Jog in place for 3 minutes to get your heart rate up.
Perform dynamic stretches like arm circles, leg swings, and torso twists to loosen up your muscles.

Circuit 1: (Perform each exercise back-to-back with minimal rest)

1. Push-ups: 3 sets of 10-15 repetitions

Assume a plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest almost touches the floor, then push back up.

2. Squats: 3 sets of 12-15 repetitions

Stand with your feet shoulder-width apart.
Lower your hips back and down as if sitting into a chair, keeping your knees in line with your toes.
Push through your heels to return to a standing position.

3. Mountain climbers: 3 sets of 20 repetitions (10 each leg)

Assume a high plank position with your hands directly under your shoulders.
Drive one knee towards your chest, then quickly switch legs, keeping your core engaged and your body in a straight line.

Rest for 1 minute after completing the circuit.

Circuit 2:

1. Lunges: 3 sets of 10-12 repetitions per leg

Stand with your feet hip-width apart.
Step forward with one foot and lower your body until both knees are bent at 90 degrees.
Push back up to the starting position and repeat with the opposite leg.

2. Plank: Hold for 30-45 seconds

Assume a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to toe.
Engage your core muscles and hold the position.

3. Jumping jacks: 3 sets of 20 repetitions

Stand with your feet together and your arms by your sides.
Jump your feet out wide while raising your arms overhead.
Jump back to the starting position and repeat.

Rest for 1 minute after completing the circuit.

Circuit 3:

1. Dumbbell bicep curls: 3 sets of 10-12 repetitions

Hold a dumbbell in each hand, palms facing forward, and arms fully extended by your sides.
Bend your elbows and curl the weights towards your shoulders, then lower them back down.

2. Bicycle crunches: 3 sets of 20 repetitions (10 each side)

Lie on your back with your knees bent and hands behind your head.
Bring your left elbow towards your right knee while straightening your left leg.
Repeat on the other side, alternating in a pedaling motion.

3. Burpees: 3 sets of 10 repetitions

Start in a standing position, then lower your body into a squat position with your hands on the floor.
Kick your feet back to a high plank position, then quickly return to the squat position.
Jump explosively into the air, reaching your arms overhead.

Cool-down:

Spend a few minutes stretching your major muscle groups, focusing on your legs, arms, and back.

Guys when working out remember to listen to your body and adjust the workout intensity according to your fitness level. Stay hydrated throughout the session and consult a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.