A quick 30 minute workout: Exercises for weight loss at home

Who says exercise needs to be a marathon session which you can only do at the gym?!

You don’t need to spend hours at a gym to get results. If you find yourself with little free time to spare, or just too busy to find time for exercise, but want to get active, then this workout is perfect for you.

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You don’t need a gym for this workout as it can be done from the comfort of your own home. Better still, you can complete this total body workout in under 30 minutes.

Download the worksheet so you can print it and use at home.

Download your free worksheet

The exercises:

  1. Jumping squats

Perform three set of ten reps: 3×10

2. Push ups

Perform three set of ten reps: 3×10

3. Chair dips

Perform three set of ten reps: 3×10

4. Plank

5. Lunges

Perform three set of ten reps: 3×10

Don’t forget to download your free worksheet to print and keep with you for reference.

Download your free worksheet

Aim to complete this workout at least three times per week. Each session should take you 30 minutes. If you complete the workout earlier, repeat the cycle until you have completed your 30 minutes.

Probably the hardest part of training at home is finding the motivation. I’ve written before on how to motivate yourself to exercise.

It can be especially tricky when first starting out, but developing consistency in working out at home is important.

Commit to what you’re doing.

  • Turn off the TV
  • Put down your phone
  • Get to work

It’s important to have a plan of attack. If you know what you’re doing before you get started, there are fewer chances for distractions.

Remember, this workout should only take you 30 minutes.

If all else fails, invite a family member or friend to join in the workouts and hold each other accountable.
And don’t forget to have protein after your workout to help you recover faster.

Article by

I'm Waseem Khan, I'm an accredited Exercise Physiologist 🙂 If you are out of shape and feel like your life is out of control, I'm here to help. I want to help you look good. When you look good, you feel good. And when you feel good, good things happen to you - in your career, your relationships and in every other area of your life. Are you ready to make that happen?


  1. Great tips for a home workout, thanks! I’ve been doing the Beachbody DVD’s for a while now and it’s nice to change things up. =)

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