30-minute home workout with no equipment

You don’t need a gym to get a good workout.

This simple 30-minute routine can be done in your living room, with no equipment.

Warm-up (5 minutes)

• March in place
• Arm circles
• Light squats

Keep it easy — just get your body moving.

Workout (20 minutes)

Repeat this circuit 3–4 times:

• 10 squats
• 8–10 push-ups (on knees if needed)
• 20 jumping jacks
• 10 lunges (each leg)
• 30 seconds plank

Take short breaks when needed.

Cool down (5 minutes)

• Stretch your legs
• Stretch your arms
• Take deep breaths

Keep it realistic

You don’t have to do everything perfectly.

What matters is that you show up and move.

MOVE30 tip

30 minutes at home is better than skipping it completely.

Small effort today = progress tomorrow.

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