Your 30-Minute Home Workout Routine

Many think you need a gym, several hours, and bulky equipment to get a good workout. That's not the case.

Here's a 30 to 45-minute routine that you can do in the comfort of your home—and you still get a total-body workout in.

What you need:

  • A chair
  • Two water bottles full of water
  • Set of stairs

Tricep Dips

Use the chair for this exercise.

Start by sitting at the edge of the chair. Then place your hands on the end of the seat. Slide your hips just off of the seat, keep your hands around the edge of the seat and your feet flat on the floor. Now lower your body bending your elbows. Lift your body back up by straightening your arms.

Muscles worked: Triceps and Shoulders

Bicep Curls

Use the two water bottles for this exercise.

Stand tall and hold one water bottle in each hand. Curl your arms; bend at the elbow and bring the water bottle up towards your shoulder. Lower to straight arms.

Muscles worked: Biceps


Use the two water bottles for this exercise.

Stand tall and hold one water bottle in each hand and hang them down at your sides. Step one leg straight back about 2 to 3 feet behind you. Keep your feet pointed forward. Bend your back knee and to lower it towards the ground. Only go as low as you can balance and do not let your front knee go past your toe.  Keep your head up and shoulders back. Then straighten the knees.

Muscles worked: Quadriceps, Hamstrings, and Glutes


Use the two water bottles for this exercise. 

Stand tall with your feet shoulder width apart. Hold one water bottle in each hand. Bend your elbow to a 90-degree angle. Bend your knees and squat down with the weight of your body in your heels. Only go as low as you can without letting your knees go over your toes. Keep your head up, shoulders back and your knees pointing forward. Then straighten the knees to come up.

Muscles worked: Quadriceps and Glutes

10 Minute Stair Workout

Use stairs for this exercise.

Climb the stairs stepping on each step or progress to every other step.

Muscles worked: Quadriceps, Glutes, and Calves.

Push Up

Use stairs for this exercise.

Place your hands on the bottom step and extend your body out into a plank position. Keep your abdomen firm by drawing your belly button in slightly. Bend your elbows to lower your body as far as you can go with your spine straight and your hips in line with your heels. Straighten your arms to come back up.

Muscles worked:Chest, Back, Shoulders, and Abdominals

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Madeline Romeo is a Certified Personal Trainer and Corrective Exercise Specialist. Based on her years of experience, Madeline has created a 3 Workout System to Get Fit and Toned DVD. Train for 30 minutes a day, three days a week. "Learn how your body works while getting results."

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