Workout at home: Full body training plan for 10, 20 or 30 minutes

Be fit, strong and slim with regular workouts in less than 30 minutes: Our plan is designed for uncomplicated training in your own four walls and keeps you in shape and happy without much effort.

Better to train regularly and briefly than rarely long

With a short, crisp workout, regularly boosting your pulse, that helps your body and your health even more than rare long sessions of more than 60 minutes.
Many do not find the time and motivation and so the next training stimulus is often absent. That would be a shame. So it’s better to train three or four times a week short than once long.

HIIT plan for 10, 20 or 30 minutes

The ideal form of training for a quick workout at home is the high-intensity interval training (HIIT for short). In this short and crisp form of training, different muscle groups are challenged alternately.
Between the load intervals there are only very short breaks, which serve the change to the next exercise, but not the recovery.
This keeps the heart rate high and, in addition to strength, endurance and coordination are trained.

Because the workout is quite intense due to the lack of recovery breaks, it doesn’t take long either. It doesn’t need that either, because the body burns more calories even hours after training. The keyword is afterburn effect.

Instructions for your full body workout at home

Here comes your training plan: Eight exercises for arms, shoulders, back, belly, legs and buttocks – a full-body workout that challenges you from head to toe.

Load and break time:

• You perform the exercises one after the other for 60 seconds each (or 30 seconds per side). Between the exercises you take a 15-second break.
• Depending on how much time you have – 10, 20 or 30 minutes – you completed one, two or three circles.
• If you are looking for an additional challenge, you can replace every second break with Jumping Jacks, for example.