How to get in best shape by 30 minutes workout at home?

30 minutes workout per day is more than enough to get fit which you always dreamed of.

Yes! 30 minutes workout  is more than enough to get fit. It is that easy to get fit which you always dreamed of. If you follow just 2 rules. Those are

  1. Consistency

  2. Self discipline

These are the hard part than doing workout. Getting fit is all about mindset. If you are prepare from your mind most probably you will succeed without a doubt. So change yourself first from mind and then start doing exercise.

If you do specific exercise according to purpose of your fitness (weight loss or building muscle) with consistently and self-discipline, there will be no reason that you will not get result.

Self-discipline is more for diet oriented than work out. You will need self discipline on workout too but it is very hard on diet and eating healthy. Most of the people get out of tract easily on this part.

In case of 30 minutes workout, you can do any specific exercise according to your purpose.

For example.

For weight loss purpose: 

These are the best workout for weight loss. Mix these exercise together to workout for 30 minutes.

  • Burpees
  • Jumping rope
  • Running
  • Lunges
  • Squat

For muscle building exercise.

Divide your day by targeting specific muscle group. I always tells people divide your day according to push day, pull day leg and abs day and one full cardio day. you can follow any rule on that case.

These are the things that i follow for my fitness journey to add up some muscle.

Push day:

  • Chest target: Push ups. flat bench dumbbell press,
  • Triceps target: dumbbell press, overhead triceps extension with dumbbells, close-grip barbell bench press,
  • Shoulder target: Side lateral raise, seated bent-over rear delt raise, front raise with dumbbells

Pull day:

  • Back target: Wide grip pull-up, Barbell deadlift, single-arm dumbbell row.
  • Bicep target: EZ- bar curl, dumbbell hammer curl

 

Abs and leg day:

  • Leg target: squat with weight, lunges
  • Abs target: Russian twist, ab wheel rollout, ab crunches

Cardio day:

  • Running, Jumping rope, Burpees

 

If you do 3 sets of each exercise with proper resting time it will take only 30 minutes to workout every day. And all of these workout you can do it in your home with a pair of dumbbells and one barbell. And in case of running i go to out door running.

 

You may have heard about diet it crucial and comes first than workout or may heard about 80:20 rules (80% diet and 20% workout). That’s really true.

Even if you are doing 2 hours of workout everyday and you are not eating right, most probably you will not get reasonable result.

So, first thing to start is start to count calories.

yeah !! you read it right, start to count calories and change proportion of food what you are eating by decreasing bad fat and excess carbohydrate with increasing proteins and good fat.

If you are committed enough to follow those mentioned advised I bet, you will get result. Don’t fall into all those complicated planning and hardcore routine exercise just to get fit.

 

 

Rabin Shrestha

Medical student who love fitness, books and blogging. From Nepal, currently living in Cairo, Egypt.

This Post Has 52 Comments

  1. I admire your discipline to consistently exercise. I have the intention to exercise daily but lack the follow- through. I am just not consistent. then when I do get out to the gym although I aim to do weight training I get seduced into doing Zumba most of the time.

    1. First of all, thank you!!
      Do any forms of exercise that you enjoy the most. This is ultimate way to be consistent.

  2. You are so right that you have to be disciplined to do workout daily and 30 minutes is not bad.

    1. Exactly. Getting fit is not really complicated. It is very easy if just follow 1 or 2 basic rules.

  3. I don’t think I am responsible enough to be religious with my exercising routine. I will give it a try.

    1. It just need humble try. I hope you be consistent on it. ???

  4. This is a nice post. I needed this inspiration, especially because I have started to exercise after a long break.

  5. Lord knows that I need the self-discipline for this! I do do some squats and lunges though and try to add some dumb bell action when I’m not too lazy.

  6. I like this regimen. I am going to try this. Thanks!

  7. Yep I am trying to do that as well. Just maybe exercise at home and get fitter!

  8. We have a work-out room at home but I still need to find that motivation to discipline myself with proper exercise.

  9. Literally such a great read. Thank you for the advice on this topic. I definitely needed it.

    1. Thank you. i really appreciate.
      and
      you are welcome too 🙂

  10. Indeed, you are right about the mind having to set before doing any exercise….. I failed in tbis part miserably…… I have to have a good mind set first before engaging in work out…..

    1. Just need more effort to change our mindset. After that everything will see simple.

  11. SELF discipline is a great key to achieve your perfect workout. Great advice from you,.

  12. Honestly, I hate exercise! If I start doing it today, I’ll give up tomorrow. That’s how bad it is! So, I’m always on the lookout for alternative ways to stay fit without killing myself. Good luck to those of you who manage to exercise. I envy you!

  13. You’re right! When it comes to working out, it takes so much self-discipline. I don’t enjoy working out but I’d jump ropes or go jogging for a start.

  14. Great post and I totally agree, there’s no need to complicate your life with an impossible workout plan!

  15. Your advice is simple, but pretty good if a person is able to do all of your suggestions. I’ve had to switch up my workout routine.

  16. Thank you for the great workout and diet tips! Being a business owner, my time is extremely limited throughout the day. I will definitely be giving these workouts a try and see how they work for me.

  17. I am just too lazy to work out at home. I need to pay fees at a gym and drag myself there to stay in shape. Haha.

    1. HaHa Ha it was same for me at the begining, but when you realize how simple is this to follow.Then all your laziness will go without knowing.

  18. This is one great list! I would want to do jumping ropes and I would want to run. But true to all master lists and great work out regimen – it all boils down to discipline.

    1. Try to start with 1 workout. When you do succeed on 1 then progressively add another exercise. It will take less effort. But try to maintain descipine by remebering the purpose. i hope it will help.

  19. I needed this advise. I badly need to get in shape but find myself too busy to go to the gym. I know it’s not an excuse. But your number which is self-discipline is just so important.

    1. Yes, Many fails on this. Who masters it then nothing will stop them.

  20. Sounds like a great home workout

  21. I needed this encouragement post. I started training every day, but I feel that there’s no longer have motivation and will. Thanks for the message, I remembered that I had to be consistent.

    1. To become consistent i hope my another post about motivation and consistency will help you.

  22. Thank you for sharing your good advices. I’ll keep these I mind.

  23. Thousands hit the gym everyday n pursuit of fitness but very few reach the set goals…the issue generally is discipline…..lack of it will take you no where..
    Well written article.

  24. I’m going to try out this workout when i can’t hit up the gym, great post.

  25. The biggest challenge usually, being consistent and to stay motivated so that you get results. I will try this and see how it goes.

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