A 30-Minute, Creative At-Home Workout

As we find ourselves working out at home more, we need to get creative with how we are getting our burn on.

Check out our recent blog post for household items that you can use to continue strength training at home — it’s pretty incredible what you can find around the house to use!

So, grab a pair of water bottles and join us for this home workout! The whole workout should take less than 30 minutes!

The Workout

Description of the Workout:

1. Toe Taps

This move works your entire legs and will give you a blast of cardio.

Start with your foot on the edge of a step or stack of books. Your other foot should be supporting your weight and be directly under your hips. Push off the ground with your supporting foot and switch legs mid-air.

Repeat without stopping. Suggestion: 3 sets of 1- minute reps.

2. Mountain Sliders

Grab sliders, socks, or paper plates and place beneath your feet.

Place your hands flat on the ground shoulder-width apart. Extend the rest of your body so that you are making a straight line from your head to your feet. Bring in one knee at a time so that it is directly under your torso and then straighten back out as you alternate your other knee.

Continue alternating. Suggestion: 4 sets of 30 reps on each side.

3. Bent Over Water Bottle Rows and Flys

Stand tall with your core tight. Hold a pair of water bottles, gallon jugs, or weights with an overhand grip. Bend your knees and push your hips back while keeping your back straight and chest up.

Start with your hands hanging straight under your shoulders. Bend both arms back to a 90-degree angle and bring the water bottles up to your rib cage.

Bring your arms back down to starting and then lift your water bottles up and out to the side in a Y position while keeping your elbows slightly bent. Bring your arms back down to the starting point and repeat with rows and flys.

Suggestion: 3 sets x 15 reps

4. Water Bottle Curl to Shoulder Press

Stand with your feet shoulder-width apart with one water bottle in each hand. Make sure you are standing straight with your core tight.

Start by curling your water bottles up towards your shoulders with a squeeze at the top. Once there, rotate your water bottles so that your palms face out and then press them overhead.

Slowly reverse the move back to a starting position and then repeat. Suggestion: 3 sets of 15 reps.

5. Standing Tricep Press with Overhead Extension

Stand tall with feet shoulder-width apart. Grip a water bottle or gallon jug with two hands, with both palms facing each other.

Bring your hands directly overhead with your arms at full extension. Keeping your shoulders to elbows extended and near your temples, bend your elbows and let your forearms lower down to your neck and then extend back up.

Suggestion: 3 sets x 15 reps

6. Sumo Squats

Using your body weight, water bottle, or gallon jug, stand with your feet in a wide stance with your toes pointed outward.

Hold your hands by your chest. Keep your back straight and slowly lower your body to a 90-degree squatting position while bending your knees. Drive your legs back up to straight position and repeat.

Suggestion: 3 sets x 25 reps

7. Water Bottle Windmills

Hold your water bottle directly over your head with one straight arm. Your other arm will be in a resting position and your feet should be in a wide stance with both feet pointing forward.

Slowly bend your hips and reach for the floor while keeping your eyes on the waterbottle. Once you touch the floor, return to standing position and repeat.

Suggestion: 2 sets x 15 reps on each side

8. Lunge Twists

Using your body weight, water bottle, or gallon jug, stand upright with your core tight. Bend your elbows and bring your hands up to chest level.

Lunge forward with one leg at a time until both legs are bent at a 90-degree angle while rotating your torso toward the stepping leg. Push back up to standing and repeat on the other side.

Suggestion: 4 sets x 15 reps on each side

9. Lying Leg Raises

Lie on your back with your hand on your sides and legs straight out. Slowly bring your legs up until you are making a 90-degree angle with your torso and legs. Slowly lower back down and repeat.

This can be done while holding a water bottle or ball between your feet.

Suggestion: 3 sets x 15 reps

10. Russian Twists

Sit on the floor with your feet together and knees bent. Lean back until you are making a V shape with your torso and thighs.

Extend your arms out straight in front of your chest and either clasp your hands together or hold a water bottle/gallon jug.  Twist your torso and straight arms from side to side. Repeat.

Suggestion: 3 sets x 25 reps

The Bottom Line

Don’t forget to track your activity in your Lose-It app! You can track this entire workout under the calisthenics category.

What workouts tips would you like to receive in the future from us?