30-minute Home Workout Routine and Tips For Beginners

Are home workouts effective? Will they help me achieve my fitness goals?

Don’t I need expensive gym equipment to work out?

I want to start working out at home but how do I begin?

Are questions like these stopping you from exercising at home?

Well, not anymore!

We’re going to share with you everything you need to know before you start working out at home, an effective 30-minute home workout routine, and some valuable tips for first-time exercisers.


Important things to know before you start exercising at home

1. Figure out your goals

Why do you want to work out?

Maybe you want to shed a few kilos so you have more energy to play with your kids?

Maybe you want to build muscle and have toned abs so you can feel great about yourself?

Once you’ve understood what you want to achieve with your workout sessions, you can set yourself some realistic short-term and long-term goals.

Say you want to lose 15 kilos. A realistic goal would be to lose 1 kilo per week. That means you would take at least 3.5 months to attain your weight loss goals.

2. Start slow

When you’re starting out, you might be super pumped about working out 1 hour a day, 5 days a week. But you’re just setting yourself up for failure.

Why? Because your body needs time to adapt to these new changes. Plus you are going to be aching all over if you try to do too much too soon.

So, go easy. Start off by doing 20 to 30-minute workouts twice or thrice a week and slowly ramp it up from there. 

3. Be consistent

You know that daily work call you can’t miss? Your workout is just as important.

So block off a chunk of time in your calendar for your workouts and stick to it. 

Doesn’t matter if you’re an early bird or a night owl. Just choose a time that works for YOU!

4. Choose workouts that you’ll enjoy

You definitely aren’t going to wake up at 6 am if you dread your workouts right?

So pick something fun. That could be anything from dance cardio, or Yoga, to boxing or HIIT. 

5. Master the fundamentals

Once you choose an exercise form, carve some time out to learn the basics.  

In case you’ve signed up for a virtual fitness class, you could opt for low-intensity beginner classes to take you through the fundamentals, that’ll ensure you don’t injure yourself as you progress.

Remember that you can modify every exercise to make it as easy or as hard as you want it to be. 

6. Use proper form

When it comes to working out, quality trumps quantity. There’s absolutely no point in doing 20 push-ups if you’re doing it the wrong way. You’re only going to end up hurting yourself.

Plus bad form means you’re not hitting the targeted muscles or muscle groups. 

When you use proper form, your workout becomes more efficient – meaning you’re not wasting your energy on unnecessary movements.

It’s a good idea to work out in front of a mirror at home, to ensure you’re practicing good form.

7. Mix things up to reap maximum benefits

Once you’ve got into a regular workout routine, try to incorporate a good mix of different types of exercises including cardio, strength or resistance training, and flexibility and balance exercises.

Even with each exercise, keep your body guessing and challenge yourself.

Say you’re doing regular squats the first week. You could make them more challenging by looping a resistance band around your thighs or doing weighted squats, the next week. Anything to move one step closer to your fitness goals. 

8. Listen to your body

Rule of thumb: If it hurts while doing a particular exercise, STOP!

Take a breather before you continue. Don’t try to push through the pain as that could cause injuries. (And that’s the last thing you want!)

9. Ensure you have rest days

Here’s an interesting fact. 

When you weight train, you’re creating tiny tears in your muscle fibers (don’t worry, you’re not damaging them!) These muscles then grow back stronger when you REST!

Lack of rest can cause an increase in your stress hormone called cortisol which in turn leads to poor sleep, fatigue, a weak immune system, and other terrible things.

So don’t ever skimp on your rest days!

As a beginner, we recommend taking 2 to 3 rest days per week. And no, we don’t mean bingeing on Netflix and snacks all day. 

Go for a brisk walk. Do some yoga or foam rolling, maybe. Or if your muscles are really sore, pamper yourself with a massage.

10. Track your progress

This one’s important because it shows you how you are moving towards your fitness goals.

Say you are strength training. When you’re starting to work out, you might only be able to do 10 reps of shoulder presses with 2 kg dumbbells. Now if you’re going to keep doing the same number of reps with the same weights even after a couple of weeks, your body is going to get used to it and your muscles aren’t going to get stronger. 

That’s why it makes sense to maintain, say, a fitness journal and record how much you’re lifting each week and to progressively increase that every week until you’ve hit your limit.

You can also track your progress using fitness apps, taking pictures and measurements of your body every 4 to 6 weeks, and checking your body fat composition.


30-minute home routine for fat burn and fitness

Here’s a sample 30 minute routine that you can try at home.

Variation

Time

Equipment used

Russian Twist

30 Secs

Single Dumbbell

Flutter Kicks

30 secs

None

Sit ups

30 secs

None

Romanian deadlift

30 secs

Dumbbells

Walk-out Push-ups 

30 secs

None

 

  1. Do each variation for 30 seconds each back-to-back without a break.
  2. Take a 30-sec to 1-minute break after doing all the variations.
  3. After your break, repeat from the beginning and do this for a total of 30 minutes.

How to perform the exercises


1. Russian Twist

  • Sit on your mat with your knees bent and feet flat on the floor.
  • Use both your hands to hold one dumbbell in front of your chest.
  • Lean slightly back and lift your feet a few inches off the floor, while squeezing your abs and maintaining a neutral spine.
  • Gently twist your body to the right, bringing your dumbbell beside your right hip.
  • Return to center, and then twist to the left. This is one rep. 

2. Flutter Kicks

via GIPHY

  • Lie down with your back pressed flat against the floor.
  • Place your hands under your glutes.
  • Keeping your abs tight, lift your legs a few inches off the ground, pointing your toes away from your body.
  • Now raise one leg slightly higher than the other, while lowering the other leg. 
  • Switch the positions of your legs, making a flutter kick motion.

3. Sit-ups

via Gfycat 

  • Lie down on your back.
  • Pull your legs in and bend your knees to 90 degrees.
  • Keep your hands by your ears and your elbows out wide.
  • Tighten your core by drawing your belly button down towards the floor and rise to a seated position.
  • Return to the original position and repeat.

4. Romanian deadlift

  • Stand with your feet shoulder-width apart and knees slightly bent. 
  • Hold one dumbbell in each hand with your palms facing your thighs.
  • With a neutral spine and your shoulder blades squeezed together, hinge at your waist sending your hips back.
  • As you do so, lower your dumbbells so that they are right in front of your shins.
  • Maintain a neutral spine as you return to the initial position, squeezing your glutes at the top.

5. Walk-out Push-ups 

  • Start in a standing position with your feet hip-width apart.
  • Bend at your hips and place your hands a few inches in front of your feet.
  • Walk your hands forward until you reach a pushup position.
  • Do one regular pushup.
  • Now walk your hands back to your feet and return to the initial standing position.

Tips for first-time exercisers

1. Eat right

A balanced diet is critical to support your fitness program. This means the right amount of carbs, proteins, and healthy fats before and after your exercise sessions.

  • Carbs are the fuel your muscles require before exercise
  • Proteins help with muscle recovery and repair and build muscle mass
  • Healthy fats preserve your muscle fuel and give you energy for longer.

Options for pre-workout foods include banana, granola bar, Greek yogurt, and protein smoothie.

Post-workout meal choices include oatmeal, muesli, scrambled eggs, fruit smoothies, dried fruits and nuts, and peanut butter.

2. Hydrate, hydrate, hydrate

Water is super important if you want your body to perform its best. Dehydration can lead to muscle cramps, dizziness, fatigue, etc.

So keep that water bottle handy and take small sips of water every 10 or 15 minutes during your sweat session.

 3. Don’t skip your warm-ups and cool-downs

Warm-ups can prepare your body for exercise by getting your blood flowing to your muscles, amping up your body temperature, improving your flexibility, and reducing your chances of injury. 

Leg bends, arm/ shoulder circles, ankle circles, lunges, etc. are all great warm-up exercises.

Cool-downs let your body come back to its normal state, restore your breathing patterns, and help reduce soreness.

Try exercises such as quad stretches, hamstring stretches, child’s pose, etc. to cool down. And no, passing out on your floor doesn’t count as cool-down!

4. Create a workout space

Doesn’t matter if it’s a space next to your bed or a corner of your living room. The important thing is to have a designated workout space, preferably well-ventilated.

Find a space where you can roll out a yoga mat and where you won’t be knocking into things as you move around.

Stack all your exercise essentials, be it resistance bands or dumbbells right here, so you’re working out more and searching for things less.

5. Dress like you’re going to the gym

Push-ups in pajamas?? We think not!

You want to feel pumped and ready to smash your fitness goals, and wearing good athletic wear can be highly motivating.

Getting a good pair of shoes wouldn’t hurt either (just saying).

6. Invest in some basic equipment

No, you don’t need the whole shebang that you find in your gym. 

You could start with

As you level up, you could go all out and set up a home gym.

7. Eliminate distractions

Just because you’re working out at home doesn’t mean you take breaks to check your Instagram feed or answer phone calls.

Mute all notifications or better yet, go Airplane mode!

Final thoughts

As long as you’ve got your fitness goals in mind and keep pushing yourself every day to reach them, it doesn’t matter if you’re working out at home or in a gym. Like they say, “the best workout is the one you DO!”

So take that first step and let the magic happen!

About Burnlab

Burnlab is a company by fitness lovers for fitness lovers and enthusiasts.

Burnlab provides premium, reliable, best-in-category, quality workout gear that is curated for performance, the right function, and body support at affordable prices.

We carry products across various categories in fitness.

Jump ropes, gym gloves, resistance bands and tubes, yoga mats and accessories, ab rollers…You name it, we got it!

Want to take a closer look at our products? Visit our website today!


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