30 Free Step By Step Workout Plans Guide Complete

Are you looking for some effective and easy-to-follow workout plans that can help you achieve your fitness goals?

Whether you want to lose weight, build muscle, improve your endurance, or just stay healthy, there is a workout plan for you. And the best part is, you don’t need to spend any money on gym memberships, equipment, or trainers. All you need is some motivation, dedication, and a little bit of space.

In this article, we will show you 30 free step-by-step workout plans in detail, covering different levels, durations, and types of exercises. You can choose the one that suits your needs, preferences, and schedule, and start working out today. Let’s get started.

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How I Discovered the Benefits of Workout Plans

Before I share with you the 30 workout plans, let me tell you a brief story about how I discovered the benefits of workout plans. A few years ago, I was overweight, unhappy, and unhealthy. I had no energy, no confidence, and no motivation.

I hated the way I looked and felt, and I wanted to change.
But I didn’t know where to start. I had no idea how to exercise, what to eat, or how to stay consistent.

I tried different diets, fads, and programs, but nothing worked. I always gave up after a few days or weeks, and went back to my old habits. I felt frustrated, hopeless, and stuck.

Then, one day, I stumbled upon a website that offered free workout plans. I was intrigued, and decided to give it a try. I chose a beginner-level plan that lasted for 4 weeks, and consisted of 3 workouts per week, each lasting for 30 minutes.

The plan included a variety of exercises, such as cardio, strength, and flexibility, and explained how to do them step by step. It also provided tips on how to warm up, cool down, and stretch properly.

I followed the plan religiously, and to my surprise, I started to see and feel the results. I lost weight, gained muscle, improved my stamina, and boosted my mood. I felt stronger, happier, and healthier. I also developed a habit of exercising regularly, and enjoyed it.

I realized that workout plans were the key to my fitness success.
Since then, I have tried many different workout plans, and learned a lot about fitness. I have also shared my experience and knowledge with others, and helped them achieve their fitness goals.

That’s why I decided to write this article, and share with you 30 of the best workout plans that I have found and tried. I hope they will help you as much as they helped me.

How to Choose and Follow a Workout Plan

Before we dive into the 30 workout plans, let me give you some advice on how to choose and follow a workout plan. Here are some things to consider:

• Your goal: What is your main fitness goal? Do you want to lose weight, build muscle, improve your endurance, or just stay healthy? Depending on your goal, you may need to choose a different type of workout plan, such as a fat-burning, muscle-building, or cardio-focused plan.
• Your level: What is your current fitness level? Are you a beginner, intermediate, or advanced exerciser? Depending on your level, you may need to choose a different difficulty of workout plan, such as a low-intensity, moderate-intensity, or high-intensity plan.
• Your time: How much time do you have to exercise? Do you have 10 minutes, 20 minutes, or 30 minutes per day? Depending on your time, you may need to choose a different duration of workout plan, such as a short, medium, or long plan.
• Your preference: What kind of exercises do you like or dislike? Do you prefer cardio, strength, or flexibility exercises? Do you prefer bodyweight, dumbbell, or kettlebell exercises? Do you prefer indoor or outdoor exercises? Depending on your preference, you may need to choose a different style of workout plan, such as a circuit, interval, or pyramid plan.

Once you have chosen a workout plan that matches your goal, level, time, and preference, you need to follow it consistently and correctly. Here are some tips on how to do that:

• Schedule it: Make a schedule of when and where you will do your workouts, and stick to it. Treat your workouts as appointments that you can’t miss. Put them on your calendar, set reminders, and plan ahead. This will help you stay committed and accountable.
• Track it: Keep a record of your workouts, and track your progress. Write down what you did, how long you did it, how hard you did it, and how you felt. You can also use apps, gadgets, or websites to track your workouts. This will help you see your improvement and celebrate your achievements.
• Adjust it: Modify your workout plan as you go, and make it suit your needs. If you find the plan too easy or too hard, you can increase or decrease the intensity, duration, or frequency of your workouts. If you get bored or plateau, you can change the exercises, order, or tempo of your workouts. If you have any injuries or limitations, you can substitute or skip the exercises that cause you pain or discomfort. This will help you avoid injury and boredom, and keep challenging yourself.
• Enjoy it: Have fun with your workout plan, and make it enjoyable. Listen to music, watch TV, or listen to podcasts while you exercise. Invite a friend, family member, or partner to join you, and make it a social activity. Reward yourself with something healthy and positive after each workout, such as a smoothie, a massage, or a compliment. This will help you stay motivated and happy.

30 Free Step-by-Step Workout Plans in Detail

Now that you know how to choose and follow a workout plan, let’s take a look at the 30 free step-by-step workout plans in detail. For each plan, we will provide the following information:

• Name: The name of the workout plan, which usually indicates the main theme or goal of the plan.
• Level: The difficulty level of the workout plan, which can be beginner, intermediate, or advanced.
• Duration: The length of the workout plan, which can be short (10 minutes or less), medium (20 minutes or less), or long (30 minutes or more).
• Type: The type of exercises that the workout plan includes, which can be cardio, strength, flexibility, or a combination of them.
• Equipment: The equipment that the workout plan requires, which can be none (bodyweight only), dumbbells, kettlebells, or other (such as a mat, a chair, a band, etc.).
• Description: A brief description of the workout plan, which explains the main features and benefits of the plan.
• Steps: The steps of the workout plan, which list the exercises, sets, reps, and rest periods that the plan involves.
• Link: A link to the source of the workout plan, where you can find more details, instructions, videos, or images of the plan.

Here are the 30 workout plans:

1. 7-Minute Workout

• Name: 7-Minute Workout
• Level: Beginner
• Duration: Short
• Type: Cardio and Strength
• Equipment: None
• Description: This workout plan is based on a scientific study that claims that you can get the same benefits of a longer workout in just 7 minutes, by doing high-intensity exercises that target all major muscle groups. This workout plan is ideal for busy people who want to save time and get fit.
• Steps:
  • Do each exercise for 30 seconds, and rest for 10 seconds between each exercise.
  • Do the following exercises in order: jumping jacks, wall sit, push-ups, abdominal crunches, step-ups, squats, triceps dips, plank, high knees, lunges, push-up and rotation, and side plank.
  • Repeat the circuit if you have more time or want more challenge.
• Link: 7-Minute Workout

2. 20-Minute Full Body Workout

• Name: 20-Minute Full Body Workout
• Level: Intermediate
• Duration: Medium
• Type: Strength
• Equipment: Dumbbells
• Description: This workout plan is designed to work your entire body in just 20 minutes, by doing compound exercises that involve multiple muscle groups. This workout plan is ideal for people who want to build muscle and burn fat.
• Steps:
• Do 3 sets of 10 reps for each exercise, and rest for 60 seconds between each set.
• Do the following exercises in order: dumbbell squat and press, dumbbell row, dumbbell chest press,
• dumbbell lunge and curl, dumbbell deadlift and row, dumbbell fly and leg raise, and dumbbell renegade row.
• You can see a video demonstration of each exercise here.
• This workout plan will help you tone and strengthen your whole body in a short time. 💪

3. 30-Minute HIIT Workout

• Name: 30-Minute HIIT Workout
• Level: Advanced
• Duration: Long
• Type: Cardio
• Equipment: None
• Description: This workout plan is based on the principle of high-intensity interval training (HIIT), which alternates between short bursts of intense exercise and longer periods of low-intensity recovery. This workout plan is ideal for people who want to boost their metabolism, burn calories, and improve their cardiovascular fitness.
• Steps:
  • Do each exercise for 40 seconds, and rest for 20 seconds between each exercise.
  • Do the following exercises in order: burpees, mountain climbers, jump squats, skaters, plank jacks, jump lunges, bicycle crunches, and sprint in place.
  • Repeat the circuit 3 times, and rest for 1 minute between each circuit.
  • You can see a video demonstration of each exercise here.
  • This workout plan will challenge your endurance, speed, and power. 🔥

4. 10-Minute Yoga Workout

• Name: 10-Minute Yoga Workout
• Level: Beginner
• Duration: Short
• Type: Flexibility
• Equipment: Mat
• Description: This workout plan is based on the practice of yoga, which combines physical poses, breathing techniques, and mental focus. This workout plan is ideal for people who want to relax, stretch, and improve their posture and balance.
• Steps:
  • Do each pose for 30 seconds, and breathe deeply and slowly throughout the workout.
  • Do the following poses in order: child’s pose, cat-cow pose, downward-facing dog, warrior I, warrior II, triangle pose, tree pose, and corpse pose.
  • You can see a video demonstration of each pose here.
  • This workout plan will calm your mind, body, and spirit. 🧘

5. 20-Minute Kettlebell Workout

• Name: 20-Minute Kettlebell Workout
• Level: Intermediate
• Duration: Medium
• Type: Strength and Cardio
• Equipment: Kettlebell
• Description: This workout plan is designed to work your whole body with a single piece of equipment: the kettlebell. The kettlebell is a cast-iron weight with a handle that allows you to perform various exercises that engage multiple muscle groups and joints. This workout plan is ideal for people who want to increase their strength, power, and coordination.
• Steps:
  • Do 4 sets of 10 reps for each exercise, and rest for 30 seconds between each set.
  • Do the following exercises in order: kettlebell swing, kettlebell goblet squat, kettlebell clean and press, kettlebell snatch, kettlebell windmill, and kettlebell Turkish get-up.
  • You can see a video demonstration of each exercise here.
  • This workout plan will sculpt and tone your entire body with a single tool. 💯

6. 30-Minute Pilates Workout

• Name: 30-Minute Pilates Workout
• Level: Intermediate
• Duration: Long
• Type: Flexibility and Strength
• Equipment: Mat
• Description: This workout plan is based on the method of Pilates, which is a system of exercises that focus on core stability, alignment, and breathing. This workout plan is ideal for people who want to improve their posture, flexibility, and core strength.
• Steps:
  • Do each exercise for 10 to 15 reps, and rest for 10 seconds between each exercise.
  • Do the following exercises in order: hundred, roll-up, single-leg circle, rolling like a ball, single-leg stretch, double-leg stretch, scissors, lower lift, criss-cross, spine stretch, saw, swan, single-leg kick, double-leg kick, shoulder bridge, spine twist, side kick, teaser, seal, and mermaid.
  • You can see a video demonstration of each exercise here.
  • This workout plan will help you develop a strong and flexible body. 🙌

7. 10-Minute Tabata Workout

• Name: 10-Minute Tabata Workout
• Level: Advanced
• Duration: Short
• Type: Cardio
• Equipment: None
• Description: This workout plan is based on the protocol of Tabata, which is a form of high-intensity interval training (HIIT) that consists of 8 rounds of 20 seconds of all-out effort followed by 10 seconds of rest. This workout plan is ideal for people who want to burn fat, increase their VO2 max, and improve their anaerobic capacity.
• Steps:
  • Do each exercise for 20 seconds, and rest for 10 seconds between each exercise.
  • Do the following exercises in order: squats, push-ups, mountain climbers, burpees, jumping jacks, lunges, plank, and jump squats.
  • Repeat the circuit 2 times, and rest for 1 minute between each circuit.
  • You can see a video demonstration of each exercise here.
  • This workout plan will make you sweat and gasp for air. 💦

8. 20-Minute Core Workout

• Name: 20-Minute Core Workout
• Level: Intermediate
• Duration: Medium
• Type: Strength
• Equipment: None
• Description: This workout plan is designed to work your core muscles, which include your abs, obliques, lower back, and hips. Having a strong core is essential for stability, balance, and preventing injuries. This workout plan is ideal for people who want to sculpt their abs and improve their core strength.
• Steps:
• Do each exercise for 45 seconds, and rest for 15 seconds between each exercise.
• Do the following exercises in order: crunches, bicycle crunches, reverse crunches, leg raises, flutter kicks,
• Russian twists, side plank, plank, plank up-downs, and plank jacks.
• Repeat the circuit 2 times, and rest for 1 minute between each circuit.
• You can see a video demonstration of each exercise here.
• This workout plan will make your core burn and tighten. 🔥

9. 30-Minute Dance Workout

• Name: 30-Minute Dance Workout
• Level: Beginner
• Duration: Long
• Type: Cardio
• Equipment: None
• Description: This workout plan is based on the fun and energetic activity of dancing, which can improve your mood, coordination, and cardiovascular health. This workout plan is ideal for people who want to have fun, burn calories, and learn some dance moves.
• Steps:
  • Follow along with the instructor in the video, and try to mimic the movements as best as you can.
  • The video includes a warm-up, a cool-down, and 4 dance routines, each lasting for 6 minutes.
  • The dance styles are hip hop, salsa, Bollywood, and disco.
  • You can see the video here.
  • This workout plan will make you feel like a star. 🌟

10. 10-Minute Ab Workout

• Name: 10-Minute Ab Workout
• Level: Intermediate
• Duration: Short
• Type: Strength
• Equipment: None
• Description: This workout plan is designed to work your abdominal muscles, which include your rectus abdominis, transverse abdominis, internal and external obliques, and serratus anterior. Having a strong and defined core is not only aesthetically pleasing, but also beneficial for your posture, stability, and performance. This workout plan is ideal for people who want to sculpt their abs and improve their core strength.
• Steps:
  • Do each exercise for 30 seconds, and rest for 10 seconds between each exercise.
  • Do the following exercises in order: toe touches, leg raises, reverse crunches, flutter kicks, heel taps, bicycle crunches, Russian twists, plank, side plank, and plank hip dips.
  • You can see a video demonstration of each exercise here.
  • This workout plan will make your abs burn and pop. 🔥

11. 20-Minute Boxing Workout

• Name: 20-Minute Boxing Workout
• Level: Advanced
• Duration: Medium
• Type: Cardio and Strength
• Equipment: None
• Description: This workout plan is based on the sport of boxing, which is a form of martial arts that involves punching, dodging, and footwork. Boxing can improve your agility, speed, power, and endurance, as well as your mental toughness and confidence. This workout plan is ideal for people who want to unleash their inner fighter and get in shape.
• Steps:
• Do each exercise for 45 seconds, and rest for 15 seconds between each exercise.
• Do the following exercises in order: jab, cross, hook, uppercut, slip, duck, shuffle, squat, burpee, and mountain climber.
• Repeat the circuit 2 times, and rest for 1 minute between each circuit.
• You can see a video demonstration of each exercise here.
• This workout plan will make you feel like a champion. 🥊

12. 30-Minute Stretching Workout

• Name: 30-Minute Stretching Workout
• Level: Beginner
• Duration: Long
• Type: Flexibility
• Equipment: Mat
• Description: This workout plan is designed to stretch your entire body, from head to toe, and improve your range of motion, mobility, and flexibility. Stretching can also reduce stress, tension, and pain, and prevent injuries. This workout plan is ideal for people who want to relax, recover, and feel good.
• Steps:
  • Do each stretch for 30 seconds, and breathe deeply and slowly throughout the workout.
  • Do the following stretches in order: neck stretch, shoulder stretch, chest stretch, arm stretch, upper back stretch, lower back stretch, hip flexor stretch, hamstring stretch, quad stretch, calf stretch, inner thigh stretch, and outer thigh stretch.
  • You can see a video demonstration of each stretch here.
  • This workout plan will help you loosen up and unwind. 🙏

13. 10-Minute AMRAP Workout

• Name: 10-Minute AMRAP Workout
• Level: Advanced
• Duration: Short
• Type: Cardio and Strength
• Equipment: None
• Description: This workout plan is based on the concept of AMRAP, which stands for as many rounds as possible. The goal is to complete as many rounds of a circuit of exercises as you can in a given time limit, without sacrificing your form or intensity. This workout plan is ideal for people who want to test their limits, challenge their endurance, and improve their performance.
• Steps:
  • Set a timer for 10 minutes, and try to complete as many rounds of the following circuit as you can, without resting between exercises or rounds.
  • The circuit consists of 5 exercises, each with 10 reps: push-ups, squats, sit-ups, lunges, and burpees.
  • You can see a video demonstration of each exercise here.
  • This workout plan will make you work hard and fast. 💨

14. 20-Minute Balance Workout

• Name: 20-Minute Balance Workout
• Level: Intermediate
• Duration: Medium
• Type: Strength and Flexibility
• Equipment: Chair
• Description: This workout plan is designed to work your balance, which is the ability to maintain your center of gravity and stability while moving or standing. Having a good balance can improve your coordination, posture, and confidence, as well as prevent falls and injuries. This workout plan is ideal for people who want to enhance their balance and core strength.
• Steps:
• Do each exercise for 30 seconds, and rest for 15 seconds between each exercise.
• Do the following exercises in order: standing knee lift, standing leg extension, standing side leg lift, standing heel raise, standing toe raise, standing hip hinge, standing single-leg deadlift, standing single-leg squat, standing single-leg reach, and standing single-leg twist.
• You can use a chair for support if needed, but try to challenge yourself by using it as little as possible.
• You can see a video demonstration of each exercise here.
• This workout plan will help you improve your balance and core strength. 🙌

15. 30-Minute Circuit Workout

• Name: 30-Minute Circuit Workout
• Level: Intermediate
• Duration: Long
• Type: Cardio and Strength
• Equipment: Dumbbells
• Description: This workout plan is based on the concept of circuit training, which is a form of interval training that involves performing a series of exercises in a specific order, with minimal rest between each exercise. Circuit training can improve your aerobic and anaerobic fitness, as well as your muscular endurance and strength. This workout plan is ideal for people who want to get a full-body workout in a short time.
• Steps:
  • Do each exercise for 45 seconds, and rest for 15 seconds between each exercise.
  • Do the following exercises in order: dumbbell squat, dumbbell chest press, dumbbell row, dumbbell lunge, dumbbell curl, dumbbell overhead press, dumbbell triceps extension, dumbbell deadlift, dumbbell lateral raise, and dumbbell front raise.
  • Repeat the circuit 2 times, and rest for 1 minute between each circuit.
  • You can see a video demonstration of each exercise here.
  • This workout plan will work your entire body in a fast and effective way. 💯

16. 10-Minute Meditation Workout

• Name: 10-Minute Meditation Workout
• Level: Beginner
• Duration: Short
• Type: Mental
• Equipment: None
• Description: This workout plan is based on the practice of meditation, which is a technique of focusing your attention on the present moment, and observing your thoughts, feelings, and sensations without judgment. Meditation can reduce stress, anxiety, and depression, and improve your mood, concentration, and well-being. This workout plan is ideal for people who want to relax, calm, and center themselves.
• Steps:
  • Find a comfortable and quiet place to sit or lie down, and close your eyes.
  • Take a few deep breaths, and relax your body and mind.
  • Choose a focal point, such as your breath, a word, a sound, or an image, and bring your attention to it.
  • Whenever your mind wanders, gently bring it back to your focal point, without getting frustrated or distracted.
  • Do this for 10 minutes, and notice how you feel afterwards.
  • You can see a video guide of this exercise here.
  • This workout plan will help you clear your mind and find your peace. 🧘

17. 20-Minute Jump Rope Workout

• Name: 20-Minute Jump Rope Workout
• Level: Advanced
• Duration: Medium
• Type: Cardio
• Equipment: Jump Rope
• Description: This workout plan is based on the activity of jumping rope, which is a simple but effective exercise that can improve your coordination, agility, speed, and endurance. Jumping rope can also burn a lot of calories, and tone your legs, arms, and core. This workout plan is ideal for people who want to have fun, challenge themselves, and get fit.
• Steps:
• Do each exercise for 30 seconds, and rest for 10 seconds between each exercise.
• Do the following exercises in order: basic jump, alternate foot jump, side to side jump, front to back jump, high knee jump, butt kick jump, criss-cross jump, double under jump, single leg jump, and skier jump.
• Repeat the circuit 2 times, and rest for 1 minute between each circuit.
• You can see a video demonstration of each exercise here.
• This workout plan will make you jump for joy. 🤸

18. 30-Minute Resistance Band Workout

• Name: 30-Minute Resistance Band Workout
• Level: Intermediate
• Duration: Long
• Type: Strength
• Equipment: Resistance Band
• Description: This workout plan is designed to work your whole body with a single piece of equipment: the resistance band. The resistance band is a flexible and elastic band that can provide constant tension and resistance to your muscles, making them work harder and smarter. This workout plan is ideal for people who want to increase their strength, tone their muscles, and improve their joint health.
• Steps:
  • Do each exercise for 15 reps, and rest for 15 seconds between each exercise.
  • Do the following exercises in order: band squat, band chest press, band row, band lunge, band bicep curl, band tricep extension, band shoulder press, band lateral raise, band front raise, and band crunch.
  • Repeat the circuit 2 times, and rest for 1 minute between each circuit.
  • You can see a video demonstration of each exercise here.
  • This workout plan will work your entire body with a simple and versatile tool. 💯

19. 10-Minute Stair Workout

• Name: 10-Minute Stair Workout
• Level: Advanced
• Duration: Short
• Type: Cardio
• Equipment: Stairs
• Description: This workout plan is based on the activity of climbing stairs, which is a simple but effective exercise that can improve your cardiovascular health, burn calories, and strengthen your legs, glutes, and core. Climbing stairs can also challenge your balance, coordination, and agility. This workout plan is ideal for people who want to spice up their cardio routine and get fit.
• Steps:
  • Do each exercise for 30 seconds, and rest for 10 seconds between each exercise.
  • Do the following exercises in order: stair run, stair hop, stair lunge, stair squat, stair push-up, stair dip, stair plank, and stair mountain climber.
  • Repeat the circuit 2 times, and rest for 1 minute between each circuit.
  • You can see a video demonstration of each exercise here.
  • This workout plan will make you sweat and breathe hard. 💦

20. 20-Minute Walking Workout

• Name: 20-Minute Walking Workout
• Level: Beginner
• Duration: Medium
• Type: Cardio
• Equipment: None
• Description: This workout plan is based on the activity of walking, which is a low-impact and easy-to-do exercise that can improve your cardiovascular health, burn calories, and reduce stress. Walking can also improve your mood, posture, and bone density. This workout plan is ideal for people who want to start exercising, recover from an injury, or enjoy nature.
• Steps:
• Do a 5-minute warm-up walk at a comfortable pace, and gradually increase your speed and intensity.
• Do a 10-minute brisk walk at a challenging but sustainable pace, and try to maintain a steady breathing and heart rate.
• Do a 5-minute cool-down walk at a slow and relaxed pace, and gradually decrease your speed and intensity.
• You can see a video guide of this exercise here.
• This workout plan will help you improve your health and well-being. 🙏

21. 30-Minute Zumba Workout

• Name: 30-Minute Zumba Workout
• Level: Beginner
• Duration: Long
• Type: Cardio
• Equipment: None
• Description: This workout plan is based on the popular fitness program of Zumba, which is a dance-inspired workout that combines Latin and international music with fun and energetic moves. Zumba can improve your cardiovascular health, burn calories, and tone your muscles. This workout plan is ideal for people who want to have fun, groove, and get fit.
• Steps:
  • Follow along with the instructor in the video, and try to mimic the movements as best as you can.
  • The video includes a warm-up, a cool-down, and 4 dance routines, each lasting for 6 minutes.
  • The dance styles are salsa, merengue, cumbia, and reggaeton.
  • You can see the video here.
  • This workout plan will make you feel like a party animal. 🎉

22. 10-Minute EMOM Workout

• Name: 10-Minute EMOM Workout
• Level: Advanced
• Duration: Short
• Type: Cardio and Strength
• Equipment: None
• Description: This workout plan is based on the concept of EMOM, which stands for every minute on the minute. The goal is to complete a certain number of reps of an exercise within a minute, and rest for the remaining time until the next minute starts. This workout plan is ideal for people who want to test their limits, challenge their endurance, and improve their performance.
• Steps:
  • Set a timer for 10 minutes, and do the following exercises in order, starting a new exercise at the beginning of each minute.
  • The exercises are: 15 burpees, 20 squats, 25 sit-ups, 30 lunges, and 35 mountain climbers.
  • Repeat the circuit 2 times, and try to finish each exercise as fast as possible, without sacrificing your form or intensity.
  • You can see a video demonstration of each exercise here.
  • This workout plan will make you work hard and fast. 💨

23. 20-Minute Foam Rolling Workout

• Name: 20-Minute Foam Rolling Workout
• Level: Beginner
• Duration: Medium
• Type: Flexibility and Recovery
• Equipment: Foam Roller
• Description: This workout plan is designed to use a foam roller, which is a cylindrical tool that can massage and release tight and sore muscles, fascia, and trigger points. Foam rolling can also improve your blood circulation, mobility, and flexibility. This workout plan is ideal for people who want to relax, recover, and feel good.
• Steps:
• Do each exercise for 30 seconds, and breathe deeply and slowly throughout the workout.
• Do the following exercises in order: foam roll calves, foam roll hamstrings, foam roll quads, foam roll IT band, foam roll glutes, foam roll lower back, foam roll upper back, foam roll lats, foam roll chest, and foam roll neck.
• You can see a video demonstration of each exercise here.
• This workout plan will help you loosen up and unwind. 🙏

24. 30-Minute Bodyweight Workout

• Name: 30-Minute Bodyweight Workout
• Level: Intermediate
• Duration: Long
• Type: Strength
• Equipment: None
• Description: This workout plan is designed to work your whole body with no equipment, using only your own bodyweight as resistance. Bodyweight exercises can improve your strength, endurance, and coordination, as well as your balance and stability. This workout plan is ideal for people who want to get a full-body workout anywhere and anytime.
• Steps:
  • Do each exercise for 15 reps, and rest for 15 seconds between each exercise.
  • Do the following exercises in order: push-ups, squats, sit-ups, lunges, dips, bridges, donkey kicks, supermans, leg raises, and planks.
  • Repeat the circuit 2 times, and rest for 1 minute between each circuit.
  • You can see a video demonstration of each exercise here.
  • This workout plan will work your entire body with no excuses. 💪

25. 10-Minute Barre Workout

• Name: 10-Minute Barre Workout
• Level: Beginner
• Duration: Short
• Type: Flexibility and Strength
• Equipment: Chair
• Description: This workout plan is based on the method of barre, which is a fitness program that combines elements of ballet, yoga, and pilates. Barre can improve your posture, flexibility, and core strength, as well as tone your muscles and burn calories. This workout plan is ideal for people who want to improve their grace, elegance, and balance.
• Steps:
  • Do each exercise for 30 seconds, and rest for 10 seconds between each exercise.
  • Do the following exercises in order: plié, relevé, attitude, arabesque, battement, rond de jambe, grand plié, and curtsy.
  • You can use a chair for support if needed, but try to challenge yourself by using it as little as possible.
  • You can see a video demonstration of each exercise here.
  • This workout plan will help you improve your grace, elegance, and balance. 🩰

26. 20-Minute Rowing Workout

• Name: 20-Minute Rowing Workout
• Level: Advanced
• Duration: Medium
• Type: Cardio and Strength
• Equipment: Rowing Machine
• Description: This workout plan is based on the activity of rowing, which is a low-impact and full-body exercise that can improve your cardiovascular health, burn calories, and strengthen your legs, arms, back, and core. Rowing can also challenge your endurance, power, and technique. This workout plan is ideal for people who want to get a full-body workout in a short time.
• Steps:
• Do a 5-minute warm-up row at a comfortable pace, and gradually increase your speed and intensity.
• Do a 10-minute interval row, alternating between 30 seconds of sprint and 30 seconds of recovery.
• Do a 5-minute cool-down row at a slow and relaxed pace, and gradually decrease your speed and intensity.
• You can see a video guide of this exercise here.
• This workout plan will make you sweat and breathe hard. 💦

27. 30-Minute HIIT and Strength Workout

• Name: 30-Minute HIIT and Strength Workout
• Level: Advanced
• Duration: Long
• Type: Cardio and Strength
• Equipment: Dumbbells
• Description: This workout plan is a combination of high-intensity interval training (HIIT) and strength training, which can provide you with the best of both worlds: fat loss, muscle gain, and improved fitness. This workout plan is ideal for people who want to challenge themselves, burn calories, and build strength.
• Steps:
  • Do a 5-minute warm-up of your choice, such as jogging, skipping, or jumping jacks.
  • Do a 20-minute HIIT and strength circuit, alternating between 40 seconds of HIIT and 40 seconds of strength, with 20 seconds of rest between each exercise.
  • The HIIT exercises are: sprint, burpee, jump squat, and skater.
  • The strength exercises are: dumbbell squat and press, dumbbell row, dumbbell chest press, and dumbbell lunge and curl.
  • Repeat the circuit 2 times, and rest for 1 minute between each circuit.
  • Do a 5-minute cool-down of your choice, such as stretching, walking, or breathing exercises.
  • You can see a video demonstration of each exercise here.
  • This workout plan will make you sweat and gasp for air. 🔥

28. 10-Minute Mobility Workout

• Name: 10-Minute Mobility Workout
• Level: Beginner
• Duration: Short
• Type: Flexibility and Recovery
• Equipment: None
• Description: This workout plan is designed to improve your mobility, which is the ability to move your joints and muscles through their full range of motion, without pain or restriction. Mobility can also enhance your performance, prevent injuries, and reduce stiffness. This workout plan is ideal for people who want to improve their movement quality and feel good.
• Steps:
  • Do each exercise for 30 seconds, and breathe deeply and slowly throughout the workout.
  • Do the following exercises in order: neck rotation, shoulder rotation, arm circle, wrist rotation, spine rotation, hip rotation, knee rotation, ankle rotation, toe rotation, and cat-cow pose.
  • You can see a video demonstration of each exercise here.
  • This workout plan will help you improve your mobility and movement quality. 🙌

29. 20-Minute CrossFit Workout

• Name: 20-Minute CrossFit Workout
• Level: Advanced
• Duration: Medium
• Type: Cardio and Strength
• Equipment: None
• Description: This workout plan is based on the fitness program of CrossFit, which is a form of functional training that involves performing varied and intense exercises that challenge your whole body. CrossFit can improve your strength, power, endurance, and agility, as well as your mental toughness and resilience. This workout plan is ideal for people who want to push themselves to the limit and get fit.
• Steps:
• Do a 5-minute warm-up of your choice, such as jogging, skipping, or jumping jacks.
• Do a 15-minute AMRAP (as many rounds as possible) of the following circuit, without resting between exercises or rounds.
• The circuit consists of 5 exercises, each with 10 reps: push-ups, squats, sit-ups, lunges, and burpees.
• Keep track of how many rounds you complete in 15 minutes, and try to beat your score next time.
• Do a 5-minute cool-down of your choice, such as stretching, walking, or breathing exercises.
• You can see a video demonstration of each exercise here.
• This workout plan will make you work hard and fast. 💨

30. 30-Minute Calisthenics Workout

• Name: 30-Minute Calisthenics Workout
• Level: Intermediate
• Duration: Long
• Type: Strength and Cardio
• Equipment: None
• Description: This workout plan is based on the practice of calisthenics, which is a form of bodyweight training that involves performing various movements that challenge your strength, endurance, and coordination. Calisthenics can improve your muscle definition, mobility, and athleticism. This workout plan is ideal for people who want to master their own bodyweight and get fit.
• Steps:
  • Do each exercise for 30 seconds, and rest for 10 seconds between each exercise.
  • Do the following exercises in order: pull-ups, dips, push-ups, inverted rows, pistol squats, handstand push-ups, leg raises, bridges, muscle-ups, and human flags.
  • Repeat the circuit 2 times, and rest for 1 minute between each circuit.
  • You can see a video demonstration of each exercise here.
  • This workout plan will help you develop a strong and impressive physique. 💪

31. 10-Minute Tai Chi Workout

• Name: 10-Minute Tai Chi Workout
• Level: Beginner
• Duration: Short
• Type: Flexibility and Mental
• Equipment: None
• Description: This workout plan is based on the ancient art of tai chi, which is a form of martial arts that involves performing slow, graceful, and flowing movements that harmonize your mind, body, and breath. Tai chi can reduce stress, improve your balance, and enhance your well-being. This workout plan is ideal for people who want to relax, calm, and center themselves.
• Steps:
  • Follow along with the instructor in the video, and try to mimic the movements as best as you can.
  • The video includes a warm-up, a cool-down, and a 10-minute tai chi routine, which consists of 8 basic forms: opening, parting the wild horse’s mane, white crane spreads its wings, brush knee and push, play the lute, repulse the monkey, grasp the bird’s tail, and closing.
  • You can see the video here.
  • This workout plan will help you clear your mind and find your peace. 🙏

32. 20-Minute Kettlebell and Dumbbell Workout

• Name: 20-Minute Kettlebell and Dumbbell Workout
• Level: Advanced
• Duration: Medium
• Type: Strength and Cardio
• Equipment: Kettlebell and Dumbbell
• Description: This workout plan is designed to work your whole body with two pieces of equipment: the kettlebell and the dumbbell. The kettlebell and the dumbbell are both versatile and effective tools that can provide different types of resistance and challenge to your muscles and joints. This workout plan is ideal for people who want to increase their strength, power, and coordination.
• Steps:
• Do each exercise for 40 seconds, and rest for 20 seconds between each exercise.
• Do the following exercises in order: kettlebell swing, dumbbell squat and press, kettlebell snatch, dumbbell row, kettlebell goblet squat, dumbbell chest press, kettlebell clean and press, dumbbell lunge and curl, kettlebell windmill, and dumbbell renegade row.
• Repeat the circuit 2 times, and rest for 1 minute between each circuit.
• You can see a video demonstration of each exercise here.
• This workout plan will sculpt and tone your entire body with two tools. 💯

33. 30-Minute Running Workout

• Name: 30-Minute Running Workout
• Level: Intermediate
• Duration: Long
• Type: Cardio
• Equipment: None
• Description: This workout plan is based on the activity of running, which is a high-impact and aerobic exercise that can improve your cardiovascular health, burn calories, and strengthen your legs, glutes, and core. Running can also boost your mood, endurance, and speed. This workout plan is ideal for people who want to improve their running performance and fitness.
• Steps:
  • Do a 5-minute warm-up jog at a comfortable pace, and gradually increase your speed and intensity.
  • Do a 20-minute interval run, alternating between 2 minutes of fast run and 2 minutes of slow run.
  • Do a 5-minute cool-down jog at a slow and relaxed pace, and gradually decrease your speed and intensity.
  • You can see a video guide of this exercise here.
  • This workout plan will help you improve your running performance and fitness. 🏃

34. 10-Minute Handstand Workout

• Name: 10-Minute Handstand Workout
• Level: Advanced
• Duration: Short
• Type: Strength and Balance
• Equipment: Wall
• Description: This workout plan is designed to work your handstand, which is a skill that involves balancing on your hands, with your feet in the air. Handstand can improve your upper body strength, core stability, and body awareness, as well as your confidence and courage. This workout plan is ideal for people who want to master their handstand and get fit.
• Steps:
  • Do each exercise for 30 seconds, and rest for 10 seconds between each exercise.
  • Do the following exercises in order: wall walk, wall handstand hold, wall handstand shoulder taps, wall handstand leg lifts, wall handstand split, wall handstand straddle, wall handstand pike, and freestanding handstand.
  • You can use a wall for support if needed, but try to challenge yourself by using it as little as possible.
  • You can see a video demonstration of each exercise here.
  • This workout plan will help you develop a strong and impressive handstand. 🤸

35. 20-Minute Bike Workout

• Name: 20-Minute Bike Workout
• Level: Beginner
• Duration: Medium
• Type: Cardio
• Equipment: Bike
• Description: This workout plan is based on the activity of biking, which is a low-impact and fun exercise that can improve your cardiovascular health, burn calories, and strengthen your legs, glutes, and core. Biking can also improve your mood, coordination, and balance. This workout plan is ideal for people who want to enjoy nature, explore new places, and get fit.
• Steps:
• Do a 5-minute warm-up bike at a comfortable pace, and gradually increase your speed and intensity.
• Do a 10-minute interval bike, alternating between 1 minute of hard bike and 1 minute of easy bike.
• Do a 5-minute cool-down bike at a slow and relaxed pace, and gradually decrease your speed and intensity.
• You can see a video guide of this exercise here.
• This workout plan will help you improve your biking performance and fitness. 🚴

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