In my last post I provided you with a 30 Minute Full Body Gym Winter Workout that you can use during the busy winter months when you only have time to get to the gym once or twice a week. However, if your gym’s not close to your home, sometimes even one or two gym workouts a week isn’t an option.
Today I’m going to be providing you with a solution to this problem in the form of a 30 Minute At Home Winter Bodyweight Workout. This workout has a very similar structure to the 30 minute, gym based workout from my last post but it has the added bonus of you not needing to go to the gym or find any other equipment. All you need is your body, some open space, some items that you’ll find around the home and a spare 30 minutes.
The workout itself includes six exercises. Each exercise should take no longer than five minutes to complete and for each one, you should perform three sets until failure…
Exercise 1 – Push Ups
Push ups are one of the oldest but most effective bodyweight exercises around and do a great job of targeting your chest and arms.
Instructions:
1. Kneel on the floor and place your hands on the floor in front of you, making sure they are parallel to your chest and about shoulder width apart.
2. Straighten your legs out behind you and hold your core muscles in.
3. Slowly bend your arms until your nose touches the floor, keeping your core tight and your back straight at all times.
4. Slowly straighten your arms and return to the starting position.
5. Repeat until failure.
6. Repeat steps 1-5 two more times.
Exercise 2 – Bodyweight Rows
Bodyweight rows are very similar to cable or dumbbell rows except instead of using equipment, you just use your body. They work your biceps and upper back and to perform them, you’ll need a solid, sturdy table that won’t wobble or break when supporting your bodyweight.
Instructions:
1. Lie under the table, making sure that your head is sticking out and your shoulders are parallel with the edge of the table.
2. Reach up with both hands and grab the edge of the table, making sure that your body is as straight as possible and your core is tight.
3. Slowly bend your arms, raise your body off the floor and touch your chest to the top of the table, making sure that you keep your body straight and your core tight.
4. Slowly straighten your arms and lower your body back to the starting position, making sure that your body remains straight and your core remains tight.
5. Repeat until failure.
6. Repeat steps 1-5 two more times.
Exercise 3 – Pull Ups
Pull ups are an extremely challenging bodyweight exercise that target your biceps and upper back. To perform them, you’ll need either a pull up bar or a sturdy frame that can fully support your hanging bodyweight.
Instructions:
1. Stand under the pull up bar or sturdy frame and grab it with both hands (palms facing forward), making sure that they are about a shoulder width apart.
2. Bend your knees, take your feet off the floor and hang, allowing your arms and shoulders to fully support your bodyweight.
3. Slowly bend your arms and raise your body up towards the pull up bar until your biceps are fully flexed and your chin is above the bar.
4. Once your biceps are fully flexed and your chin is above the bar, slowly lower your body back down into the starting position.
5. Repeat until failure.
6. Repeat steps 1-5 two more times.
Exercise 4 – Tricep Dips
Tricep dips are a top exercise for targeting your triceps. To perform them, you’ll need a solid, sturdy chair that won’t bend or break when supporting your bodyweight.
Instructions:
1. Sit on the chair, stretch your legs out in front of you and bend your knees slightly.
2. Place your hands on the chair next to your butt with your fingers facing forward.
3. Lift your butt off the chair and move forward slightly.
4. Slowly bend your arms, lower your body and stop when your butt is almost touching the floor.
5. Slowly extend your elbows, straighten your arms and return to the starting position.
6. Repeat until failure.
7. Repeat steps 1-6 two more times.
Exercise 5 – Bodyweight Squats
Bodyweight squats are an excellent way to give all the muscles in your legs a full workout.
Instructions:
1. Stand with your feet a little wider than shoulder width apart and clasp your hands together in front of you.
2. Slowly bend your legs and lower your body down until your butt is parallel with your knees.
3. Slowly straighten your legs and raise your body back up to the starting position.
4. Repeat until failure.
5. Repeat steps 1-4 two more times.
Exercise 6 – Planks
Planks are one of the best exercises you can do for your core and a fantastic way to finish off any bodyweight routine.
Instructions:
1. Kneel down and place your forearms on the floor.
2. Bring your knees off the ground, balance on your toes and forearms, tighten your core muscles and hold this position for as long as you can.
3. Repeat steps 1-2 two more times.
Summary
If you can’t make it to the gym during the coming winter months, this 30 minute at home winter bodyweight workout will help keep you fighting fit whenever you have half an hour to spare. Since the only equipment you need is your body, you can perform it at any time and in any part of your house and keep yourself in tip top shape.
So give the workout a try and let me know what you think by leaving a comment below. Also, if you’ve got any additional bodyweight exercises or workouts to suggest, share them with everyone in the comments section. Finally, if you enjoyed reading this post, make sure you Like, +1, Pin or Tweet it, so that as many people as possible can give the workout a try.