30-Minute Full-Body Home Workout for Rainy Days
Living in Vancouver means you’ve likely experienced your fair share of rainy days, and sweater weather is quickly approaching! While the drizzle may sometimes keep you indoors, it doesn't have to keep you from getting in a solid workout. Here’s a quick and effective 30-minute full-body workout you can do right in the comfort of your home, no equipment required!
Why a Full-Body Workout?
A full-body workout is great for anyone, whether you're a seasoned fitness enthusiast or just starting. It allows you to target all your major muscle groups in a short amount of time, increasing strength, improving endurance, and boosting metabolism. Plus, it’s perfect for rainy days when you want to get a great workout in without leaving the house!
The 30-Minute Workout Breakdown
We’re going to focus on a mix of strength and cardio, with short bursts of intensity to keep things exciting and elevate your heart rate. Let’s dive into the moves that will tone your body from head to toe!
Warm-Up (5 minutes)
Start with a warm-up to get your body moving and your muscles ready for the workout. The goal is to increase your heart rate and get the blood flowing.
Jumping Jacks – 45 seconds
Hamstring Swoops - 45 seconds
Arm Circles (forward and backward) – 1 minute
Bodyweight Squats – 1 minute
Cat-Cow - 1 minute
The Workout (20 minutes)
You’ll complete 3 sets of the following exercises, each for 45 seconds, with 15 seconds of rest between each move. This interval-style training is great for building strength and burning calories.
Glute Bridges
Lie on your back with knees bent and feet flat on the floor. Push through your heels and lift your hips up, squeezing your glutes at the top. This works your glutes, hamstrings, and lower back.
Mountain Climbers
Start in a plank position and quickly alternate bringing each knee toward your chest as if you’re climbing a mountain. This is a great full-body exercise to engage your core, shoulders, and legs.
Squat to Press
Stand with feet shoulder-width apart, lower into a squat position, and then stand back up, reaching overhead with both hands. Imagine lifting a weight in each hand. This move will work your quads, glutes, and shoulders.
Push-Ups
Start in a high plank position with your hands under your shoulders and feet hip-width apart. Lower your chest to the ground, keeping your body in a straight line, and push back up. Modify by doing knee push-ups if necessary.
Alternating Backwards Lunges
Stand tall and step backward into a lunge, ensuring that your knee doesn’t tap the ground behind you. Push back to starting position and alternate legs. Lunges work your quads, glutes, and hamstrings.
Superman
Start with your belly on the ground, then squeeze your shoulder blades and glutes, and lift your chest to hands and legs to feet off the ground. Squeeze for one second, and relax back to starting position. This works your upper, mid and lower back, core and glutes.
Cool Down (5 minutes)
Take the last 5 minutes to stretch and cool down. This is essential to help your muscles recover and prevent injury.
Child’s Pose – 1 minute
Hip Flexor Stretch – 1 minute per leg
Cat-Cow Stretch – 1 minute
Upper Back Stretch (reach your arms forward while seated) – 1 minute
Final Thoughts
This 30-minute full-body workout is a great way to stay fit, even when the weather doesn’t cooperate. It’s easy to do, requires no equipment, and can be done anywhere. Plus, by alternating between strength and cardio, you’ll keep your heart rate up while building muscle and toning your body. No matter what the weather is doing outside, you can still squeeze in a great workout right in your living room!