Finding time to go to the gym or attend Krav Maga fitness classes can be hard work when you have a busy schedule. Luckily, you can get fit working out from home too! With a few simple workouts and a little bit of dedication, completing these workouts 3-5 times a week will ensure you get fit and stay healthy.
15 Minutes
Before you jump into the actual workout routine, make sure you warm up your body a little to prevent injuries.
- Cat-Cow: Position yourself on your hands and knees and alternate arching and rounding your back for a full minute.
- Shoulder Rolls: Stand straight with your arms by your sides and your feet hip-width apart. Roll your shoulders front to back for 30 seconds and then reverse for 30 seconds.
- Knee Raises: Stand straight with your feet hip-width apart and your arms by your sides. Raise your knees up, one at a time, like you’re marching in place for a full minute.
Once you feel warmed up and loose, you can jump into your workout.
- Jumping jacks for 1 minute
- Wall squat for 1 minute (your back should be flat on the wall and your legs should be at a right angle)
- Push-ups for 1 minute
- Crunches for 1 minute (don’t pull on your head or neck to help yourself)
- Squats for 1 minute
This was your first round. Now, rest for 1 minute and repeat this whole routine again. Do the routine three times total, resting for 1 minute in between. With the warm-up, you’ll be done in under 20 minutes.
30 Minutes
Before starting with these exercises, do this warm-up:
- 1 minute of cat-cow
- 1 minute of shoulder rolls
- 1 minute of knee raises
- 1 minute of toy soldiers
- 1 minute of running in place
Then lunge forward with your hands on the ground supporting you to stretch your hip flexors for 30 seconds on each side.
- Jumping Jacks for 1 minute
- Squats for 1 minute
- Push Ups for 1 minute
- Lunge for 1 minute
- Bicycle Kicks for 1 minute
- Russian Twist for 1 minute
Take a 30-second break.
- Step Ups for 1 minute
- High Knees for 1 minute
- Wall Squat for 1 minute
- Elbow Plank for 1 minute
- Mountain Climbers for 1 minute
- Leg Raises for 1 minute
Take a 30-second break.
- Bench Dips for 1 minute
- Squat Jumps for 1 minute
- Crunches for 1 minute
- Elbow Plank for 1 minute
- Superman Plank for 1 minute
- Windshield Wipers for 1 minute
Take a full minute break.
For your last set, pick your five favorite exercises from this list and complete a minute of each one. When you’re done, take a break to catch your breath and then stretch out any areas of your body that feel tight.
45 Minutes
For your 45 minute workouts, you should include a little bit of cardio into your routine. In this workout, you will complete a warm-up, a short run, and then some exercises before you cool down.
Warm Up
This warm-up should take you five minutes. Do these exercises for 1 minute each.
- Cat-Cow
- Lunge Stretch
- Knee Raises
- Shoulder Rolls
- Toy Soldiers
Run
Run around your house for 15 minutes after you warm up. Even if you are a very slow runner, you should still be able to complete a full mile at this time. If you are an average runner, you will run for about a mile and a half.
Workout
This workout will start with your arms, move to your legs, and end with your abs.
- Jumping Jacks for 1 minute
- Arm Circles for 1 minute
- Bench Dips for 1 minute
- Traditional Push Ups for 1 minute
- Diamond Push Ups for 1 minute
Take a 1-minute break.
- Squats for 1 minute
- Wall Squat for 1 minute
- Jump Squat for 1 minute
- Right Leg Lunges for 1 minute
- Left Leg Lunges for 1 minute
- Jump Lunges for 1 minute
Take a 1-minute break.
- Crunches for 1 minute
- Russian Twist for 1 minute
- Superman Plank for 1 minute
- Leg Raises for 1 minute
- Windshield Wipers for 1 minute
- Bicycle Kicks for 1 minute
- Mountain Climbers for 1 minute
Cool down for the last five minutes of your workout and stretch all tight muscles.
Get Moving!
As you get stronger, you’ll be able to work out for longer periods of time. To get a better workout, simply increase the amount of time you do each exercise or add more sets to your routine!
