the 30-minutes workout routine for a total body transformation at home

 

Time to dust-off your new abs board, yoga mat, stability ball, and dumbbells that are lying around in the space that you have created in your home for workout sessions. Fortunately, the pandemic has created a stir in the health and wellness world and the home-workout revolution may be here to stay. How to get started, you ask? It’s simple, you need a workout plan and watch Gal Gadot in Wonder Woman 1984. Her lean-muscled body is the ideal pre-workout motivation. The secret to a successful workout is to plan your workout. This plan is the map of your fitness goals and without it, you’ll be lost, unmotivated and procrastinating instead of weight lifting. 

 

This circuit workout is an effective and fun exercising routine that works the full body.  If your goal is to burn belly fat then incorporating both upper body and lower body exercises (rather than focusing on only core exercises) in your workout plan will not only improve your results but completely transform your full body. You could customize the circuit, making sure to include different exercises that target the different muscle groups. Cycle through each exercise in the circuit with minimal rest in between. After completing the first set of the circuit, take 1 minute of rest; drink a bulletproof coffee and continue with 2-3 more sets.

 

Why you’ll love this circuit workout 

 

Full-body workout. Works upper-body, abdominal, and lower-body.

Less than 30 minutes. You could complete 3 sets of this circuit workout in less than 30 minutes.

Minimal equipment is needed. Most of the exercises in this circuit workout requires body weight.

Strengthening, fat burning, muscle toning and firming. This circuit workout includes pilates, cardio, and weight training exercises.

 

What workout tools you’ll need

 

• Swiss ball

• Yoga mat

• Dumbbells

• Bulletproof coffee

• Now that’s what I call a workout playlist

 

The circuit workout for a total body transformation. 

 

1)   Squats.

Target muscles: glutes, abdominals, arms, hamstrings, and quadriceps, back.

Repetitions: 20

If there’s one exercise that has the ability to challenge most of the muscles in your body, it’s the squat. The squat is a dynamic strength training exercise that requires several muscles in your upper and lower body to work together simultaneously. Start with your feet slightly wider than hip-width apart. Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position. Lower your hips until your thighs are parallel or almost parallel to the floor. You should feel the squat in your thighs and glutes. Pause with your knees over, but not beyond, your toes. Exhale and push back up to the starting position.

 

2)   Up-down planks.

Target muscles:  arms, back, abdominals, glutes, shoulder.

Repetitions: 20

Start in a plank position, with your wrists under your shoulders and your feet hip-width apart. Lower your right elbow to the mat and then your left, coming into an elbow plank. Place your right hand on the mat, and straighten your right elbow. Do the same on the left to return to the starting plank position. Switch sides and repeat this up and down movement until the set is complete.

 

3)   Kettle bell swing.

Target muscles: arms, abdominals, hamstrings, glutes, back, shoulder.

Repetitions: 20

Stand tall, still gripping the kettlebell. Keep your arms long and loose while squeezing your shoulder blades together and engaging your core. Soften your knees, shift your body weight into your heels, and lower your butt back and down toward the wall behind you. Driving through your heels, explode through your hips to send the weight swinging upward from your quadriceps. Aim for chest height, with your arms extended. Achieving this finishing position requires you to snap your hips through, contracting your core while squeezing your glutes. As the kettlebell begins to descend, let the weight do the work as you ready your body for the next rep. Shift your weight back into your heels while hinging at your hips and loading both your hamstrings and glutes. Receive the weight of the kettlebell, allowing it to ride back between your legs. As the kettlebell makes the transition from backward to forward, drive through your heels and hips to repeat.

 

4)   Ball pass

Target muscles: arms, abdominals, glutes, back, shoulder.

Repetitions: 20

A hand-to-feet ball pass with a Swiss ball is a Pilates-based exercise that helps to build your core stabilizing muscles. In this exercise, begin by lying on the floor with your arms extended over your head and the ball in your hands. Raise your arms and legs simultaneously, folding at the waist. Transfer the ball from your hands to your feet at the peak position, which should form a steep V shape. Lower your upper and lower body simultaneously to the floor while holding the ball between your feet. Continue passing the ball from your hands to your feet while using fluid and controlled motion.

 

5)   Donkey kicks

Target muscles: glutes, legs, arms, core.

Repetitions: 20

Get on all fours, with your hands stacked directly under shoulders, and knees under hips. Make sure your back is flat (think: balancing a cup of coffee on your lower-back), and tuck your chin slightly so the back of your neck is facing the ceiling. Without rounding your spine, engage your lower abdominals. Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling. Your max height is right before your back starts to arch, or your hips begin to rotate. Return to the starting position. Repeat all reps on one side, then switch legs.

 

The takeaways

Plan your workout before working out. What makes a circuit workout effective is that it uses different exercises that targets the different muscle groups, giving you a full body workout.