This Is the Easiest 30-Minute, Equipment-Free Workout Ever — No, Seriously

If you are tending to start a fitness journey or you have just started, probably you are looking for steady and slow exercises that will introduce you to the fitness world. The following article will present to you 15-exercises program, that although looks as it is consisted of many exercises, it is very effective and simple. The entire workout lasts no longer than 30 minutes and the exercises will target all the muscles from your body, making your metabolism working much faster. The workout does not require any special equipment and that is why the same may be performed at home or anywhere that you think that is most suitable for you. For maximum benefit of the workout you will need to perform two sets of each exercise.

So decide where you will perform the workout and start even now. Make a great change to your body and health.

  1. Chair Pose

This exercise targets the muscles of the glutes, core, and hamstrings.

Start the exercise by standing on both your feet so that the distance between then is the same as the distance of your shoulders. Place your arms in front of you, extending them as much as you can. Then lower your body so that the same will perform a sitting position. Try to stay into this position for one minute. Feel free to stand up if you need a rest breaks.

  1. Oblique Side Bends

This exercise targets the oblique’s muscles.

Start the exercise by standing on both your legs so that the same will be on a distance same as the distance of your shoulders. Place your hands on your head. Then dip your body to one side and return to the starting position. Continue with this movement, performing it slowly and controlled. You will need to switch sides in one minute.

  1. Standing Side-Leg Rises

This exercise targets the hip and core muscles.

Start the exercise by standing on both your legs so that the same will be on a distance same as the distance between your shoulders. Make a movement by raising your right leg out towards the side and then return the same to the starting position. Continue with this movement, performing the same slowly and controlled, for around 30 seconds. Then switch sides, and perform the same movement with the left side too.

  1. Sumo Squats

This exercise targets the muscles of the inner thighs.

Start the exercise by standing on both your feet so that your feet will be on a distance wider than the distance of your shoulders. Your toes need to be positioned to the outside, slightly. Make a movement by lowering your body to the floor and then return the same in the starting position. Make slow and controlled repetitions of this movement in a period of one minute.

  1. Triangle Pose

This exercise targets the muscles of shoulders, hamstrings, and oblique.

Start the exercise by standing on both your feet so that the same will be on a distance same as the distance between your shoulders. Make e step to the front with your right leg and place your toes towards outside, so that the same will be away from your body. As you are keeping your legs in a straight position, drive your right arm towards the right ankle so that the right hand will be facing out. Position your left arm towards the ceiling so that you will form a triangle with your arms. Try to stay into this position for 30 seconds, switch sides, and repeat the exercise with the opposite side too.

  1. Push-Ups

This exercise targets the muscles of your triceps, core, shoulders, and chest.

Start the exercise by placing your body in a plank position i.e. your body needs to be on your all fours. Make a movement by lowering your body towards the exercising mat. Then you will need to bring your body in the starting position by pushing the same through your hands. Continue with the same movement, performing the same slowly and in a controlled motion in a period of one minute.

  1. Side Plank

This exercise targets your oblique muscles.

Start the exercise by placing your body in a side position so that your hips will be stacked. In order to lift the hips of the mat you will need to come up on your elbow. Try to stay into this position for 30 seconds, switch sides, and repeat the exercise with the opposite side.

  1. Glute Raises

This exercise targets your glutes.

Start the exercise by placing your body on your knees and hands. Your back should be in a straight position and your abdomen needs to be tighten. Afterwards, bend you knee and lift your leg up and down towards the ceiling. Continue with this movement, by performing the same slowly and in a controlled motion, for a period of 30 seconds. Then switch sides and perform the same movement with the opposite side too.

  1. Superman

This exercise targets the muscles of your shoulders, glutes, and lower back.

Start the exercise by laying down on your stomach, on the ground. Your hands need to face each other. Then raise your arms and legs off the ground. Try to stay into this position for one minute. If you feel that there is a need of a break, feel free to make it, relaxing onto the mat as much as needed.

  1. Bird Dog

This exercise targets your glutes, lower back, and abs.

Start the exercise by placing your body on your knees and hands. At this point your arms should remain locked and your stomach muscles must be engaged. In order to bring your body in a straighter line as much as you can, you will need to reach out your left leg with your right arm. Then return your knee and hand to the ground. Switch sides and perform the exercise in a period of one minute.

  1. Plank

This exercise targets the muscles of your core and upper body.

Start the exercise by placing your body in your toes and hand i.e. on your all fours. While you are breathing regularly, try to keep your body in a straighter line as much as you can. Stay into this position for one minute.

  1. Straight-Leg Lifts

This exercise targets your pelvic floor muscles and transverse abdominal muscles.

Start the exercise by laying down on your back on the ground so that you will extend your right leg as much as you can towards the ceiling. Your hands need to be placed on your right knee so that you may begin to trade your forth and legs back. Your right foot should be stopped before the same hits the ground. Continue with the movement, performing the same slowly and controlled, in a period of one minute.

  1. Side Crunches Legs Up

This exercise targets your oblique.

Start the exercise by laying down with your back on the ground. Extend your legs as much as you can towards the ceiling. Place your fingertips behind your head. As this, you will need to reach up across your body with only one hand. Continue with the movement, performing the same slowly and controlled, in a period of one minute.

  1. Dead Bug Crunch

This exercise targets the muscles of your lower back and your abs.

Start the exercise by laying down on your back. Your legs need to be placed at a table top. At this point you will need to extend your arms as much as you can towards the ceiling. Your back needs to be reached with your right arm and your left leg. Make a short pause and then return your body to the starting position. Continue with the movement, performing the same slowly and controlled, switching sides, in a period of one minute.

  1. One-Leg Bridge

This exercise targets your glutes, lower back, and hamstrings.

Start the exercise by laying down on your back. Your feet should be in a flat position and your knees need to be bent. Lift your right leg towards the ceiling and raise your hips up and down. Continue with the movement, performing the same slowly and controlled, in a period of 30 seconds. Then switch sides and perform the same movement with the opposite side.