Three Home Bodyweight Workouts in Under 30 Minutes

By Zanna Van Dijk
Mar 20, 2017
Three Home Bodyweight Workouts in Under 30 Minutes
These three workouts are for those of you who are short on time and can’t squeeze in a trip to the gym. They can all be completed in the comfort of your own home with zero equipment, in under 30 minutes. So there are no excuses!

Workout One: The Crossfit Workout

This workout is inspired by crossfit WODs (workout of the days) that I have been trying recently. It is a full body sweat fest which takes only 10 minutes, so squeeze it in first thing in the morning to start your day on the right foot.

10 Minute AMRAP (As many reps as possible).
Complete as many rounds as possible of the following moves in 10 minutes. Count your reps and aim to get more next time!

10 burpees
10 mountain climbers
10 squat jumps
20 plank hip dips

Workout Two: The Full Body Blast

This workout alternates higher and lower intensity exercises, meaning you can complete each one with only a short rest in between. Do each exercise back to back for 35 seconds each until you complete the full circuit. Then rest 90 seconds and repeat 3 times. Ouch!

Bodyweight squats with a pulse
High knees
Bodyweight lunges
Push ups
Mountain Climbers

Workout Three: The Playlist

I want you to make a playlist of 6 songs, each one being about 3-4 minutes long. Press play and smash through this session:

Songs 1, 3 and 5: Skipping! You don't need a skipping rope for this, you can do it with an imaginary one!
Songs 2, 4 and 6: Repeat this short circuit until the song changes.
15 lunges (total)
10 sit ups
5 walkouts to push ups

By the end of the playlist, you will have worked up a sweat and challenged your full body!

Workout with Zanna in the Balance Festival Urban Tri where she'll lead an epic 25 minute HIIT session to kick off the event - and get more workout inspiration from her Instagram and Youtube channel.


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