The Ultimate Home Workout Guide to the 150 Best Moves Plus 30-Minute Workout Videos

• Stand in a wide sumo squat position with your feet slightly turned out, arms resting on your hips.
• Jump up explosively, keeping your core engaged.
• Land with control, lowering your body back into the wide sumo squat position to complete one rep.

• Before you start this move, visualize a large square on the floor where you're standing in the bottom right corner, feet hip-distance apart.
• Keeping weight in the heels, bend the knees and squat down. Take a huge jump forward to the top right corner of that imaginary square, landing quietly back into a squat.
• Keep going around the square, jumping to the left, jumping back behind you, and jumping to the right. Now you're back where you started.
• This completes one rep.

• Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Twist your torso to the right, reaching your right hand to the ceiling and your left hand toward the floor.
• Jump up, spinning to the left 180 degrees (halfway around), bringing both hands overhead. Land softly in a deep squat, twisting your torso to the left with the left hand reaching toward the ceiling and the right hand toward the floor.
• Repeat, but reverse directions so you jump spinning to the right, going back the way you came. This completes one rep.

• Begin with the feet slightly wider than your hips, bend your knees, and, keeping your weight in your heels, squat.
• Jump up as high as you can and bring your feet together so they touch.
• Land quietly back into a squat. This makes for one rep.

• Skip in place by hopping on your right leg while bringing the left knee up toward your chest.
• Engage your abs as the knee comes toward your chest.
• Switch legs, and keep skipping while pumping your arms.
• This completes one rep.

• Make small jumps side-to-side as if you are jumping over an invisible line.
• Keep your legs as close together as possible, and swing your arms to help you jump.
• A jump to the left then the right completes one rep.

• Run in place while lifting your right knee high to the level of your waist. Engage your abs as the knee comes up. Pump your arms at the same time.
• Then lift your left knee up. This counts as one rep.

• Begin standing with your feet together. Hop your feet wide apart and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
• Push off your thighs with your hands for leverage as you jump your legs together to complete one rep.

• Stand with your feet staggered, your left foot slightly in front of your right. Making sure you're not too stiff, keep your stance active with your knees bent in a slight but not full lunge.
• With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front.
• Without rest, repeat this movement, alternating which leg is in front. This completes one rep.

• Lower into a crouching squat with your hands on the floor.
• Do a squat thrust by jumping your feet back into a plank position.
• Do one basic push-up, bending the elbows and then straightening back to a plank.
• Jump the feet forward to the hands, and come into a squat.
• Do an explosive jump straight up, getting as much height as you can to complete one burpee.

• Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
• Jump your feet back to a plank to complete the rep.

• Begin in the plank position with your shoulders over your wrists, your body in one straight line, and your feet together.
• Like the motion of jumping jacks, jump your legs wide apart and then back together to complete a rep.

• Begin in a plank position with feet touching.
• Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
• Jump your feet back to plank and repeat on the other side to complete one rep.

• Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
• Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor and bend the elbows, keeping weight back in your heels.
• Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep.

• Stand with your feet wider than shoulder width with toes pointed slightly out. If using a dumbbell, hold it at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
• With your weight focussed in your heels, push yourself up to the starting position. This completes one rep.

• Stand with your legs shoulder-width distance apart and toes pointed slightly outward, holding the dumbbell (or a kettlebell if you have it) in both hands.
• Bend the knees slightly, pushing the hips back, lowering the weight between your legs with the forearms pressing against the inner thighs. Keep your chest open with shoulder blades sliding down your back.
• Forcefully squeeze your glutes and drive the heels down to thrust the weight forward as you straighten the legs. All the work is done by the lower body and core in this exercise and your arms will naturally swing forward to around chest height or above the head.
• Allow the weight to fall between your legs, bending the knees, ready for the next rep.

• Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
• Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist), and lower the weights as far as possible without rounding your back, which should remain straight.
• Squeeze your glutes to slowly pull yourself up (don't use your back). This completes one rep.

• Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
• Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
• Do another squat and then straighten the leg. Do a back kick with the right leg, and step the right foot back to meet the left.
• This counts as one rep.

• Stand with your feet shoulder-width apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
• Then rise back up, straightening the legs completely and lifting the left leg out to the side, squeezing the outer glute.
• As you step the foot back into shoulder-width position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position. This counts as one rep.

• Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
• Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.

• Holding a dumbbell at your chest, step your left leg wide to the left, coming into a lateral lunge, bending your left knee. Keep your chest lifted and your weight in your left heel.
• Push off with your left foot, and cross the left leg behind your right, coming into a curtsy, bending both knees. This completes one rep.

• Stand tall, and place your hands on your hips.
• Put all the weight in your right leg, keep both legs straight, and lift your left leg directly behind you. Let your glutes do all the work. Keep your left foot flexed, and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.
• Then lower your left leg so it's parallel with your right, but don't let it touch the ground. This completes on rep.

• Stand with your hands behind your head with your elbows wide, and bring your right knee to the floor, onto a yoga or exercise mat for padding.
• Bring your left knee down so you are kneeling.
• Lift your right knee up and place your right foot in front of you. Bring the left foot forward, coming into a deep squat, then press through your heels to come to standing.
• Reverse the move and bring your left knee to the floor to repeat the sequence on the other side to complete one rep.

• Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
• Then, pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
• Slowly lower your body to the floor and repeat. Switch legs to complete one rep.

• Start on all fours, and place a weight in the crease of your right knee.
• Keeping your right knee bent at a 90-degree angle, lift your right leg up until you feel your right glute engage. Flex your foot, and slowly pulse the foot toward the ceiling by squeezing your glute. Do not move the torso at all — the motion is just in the hip joint.

• Start by holding a dumbbell in each hand at the sides of your body.
• Keeping your elbows close to your sides, slowly raise the dumbbells to your chest.
• Moving with control, lower back to the starting position.
• This counts as one rep.

• Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
• Stabilise your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
• Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.

• Stand with your feet hip-distance apart.
• Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.

• Holding a dumbbell in each hand, hinge forward from your hips, bending your knees slightly. Bend your elbows behind you.
• Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, then return to the starting position.
• This counts as one rep.

• Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis, with knees slightly bent.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
• Slowly lower them to the starting position. This counts as one rep.

• Start in a shallow squat, holding the weight in your right hand.
• Pull your elbow back, squeezing your right shoulder blade toward your spine while you twist to the right. This completes one rep.

• Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.

• Grab a set of dumbbells, and start by lying on your back with the knees bent.
• With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
• Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
• Lift your arms back to starting position. This is one rep.

• Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
• Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
• Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.

• Lie on your back with your hips and knees both at 90-degree angles, using your low abs to press your lower back into the mat. Holding five- to eight-pound dumbbells, raise your arms toward the ceiling, keeping the elbow joint slightly bent.
• Reach your arms overhead, tapping the dumbbells on the floor above your head. Do not let your back arch away from the floor as you lower the weights.
• Raise your arms back to the starting position to complete one rep.

• Lie on your back with your heels about a foot away from your butt. Hold a dumbbell in your left hand and bring both hands to the ceiling.
• Bend your left elbow, lowering your upper arm to floor. Exhale and straighten your elbow, pressing the weight back to the ceiling to complete a rep.

• With your hands shoulder-width apart on the floor behind you, straighten your elbows to lift your pelvis off the ground.
• Keeping your pelvis high, inhale, and bend your elbows straight behind you.
• Exhale and straighten your arms, working the triceps. This completes one rep.

• Begin seated with your hands behind you with your fingers pointed away from you.
• Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees.
• Lower your pelvis back to the ground to complete one rep.

• Start in a tabletop position. Inhale, and as you exhale, lower your hips and straighten your legs so your hips are hovering above the floor.
• Flow back to the tabletop position to complete one rep.

• Begin in a plank variation with your feet slightly wider than your hips for added stability.
• Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
• Bring your left hand to your right shoulder, and return it to the mat. This counts as one rep.

• Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
• With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
• Keeping your neck long and energized, return the weight to the ground to complete the rep.

• Start in a plank position holding a dumbbell in each hand. Open your feet wider than hip width for a stronger base of support.
• Lift your left arm behind you as high as you can. Bring the left arm back into plank to complete one rep.

• Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as you bring your left knee and right elbow together under your torso.
• Keeping your torso stable, straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of your leg and your butt.
• This completes one rep.

• Start in plank position. As you bend your elbows out to the sides and lower your torso toward the floor, bend your left knee and touch it to your left elbow.
• As you straighten your arms, come back to plank position with your left foot next to your right. Lower your torso and touch your right knee to your right elbow. Then return back to plank position. This counts as one rep.

• Begin in a plank variation with your feet slightly wider than your hips.
• Bring your right hand to your left shoulder, then place that hand back on the mat. Bring your left hand to your right shoulder and return it to the mat.
• Bring your right knee and your left hand toward one another under your body; return to plank and switch sides so your left knee meets your right hand. This completes one rep.

• Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in, and keep your back straight.
• As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up to complete one rep.

• Start in a plank position with your arms and legs straight, shoulders above the wrists.
• Keeping your upper arms parallel, bend your elbows lowering your chest until your shoulders are in line with your elbows. The elbows should touch your ribcage. Inhale to straighten the arms. This counts as one rep.

• Begin in a plank position with your feet in line with your hips and your hands each holding a dumbbell.
• Lower your body toward the floor, then push through your arms, returning to plank.
• Twist to the left, reaching your left arm, dumbbell in hand, to the ceiling without letting your pelvis raise or lower.
• Return to plank position, bringing your hand back to the floor. Do another push-up and twist to the right. This completes one rep.

• Start in plank position with your hands under your shoulders and your body in one straight line.
• If your knees aren't on the floor, separate your feet so they're about shoulder-width apart to help you stay balanced throughout the exercise.
• Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
• Bend your elbows out to the sides, and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one rep.

• Start in a plank on your knees. Move your left hand out to the side, then bend both elbows lowering your torso toward the mat. Straighten your arms to return to plank.
• Switch your hands, bringing in the left hand while stepping the right hand wide — this is where you should try jump off your hands. Perform a push-up. This completes one rep.

• Begin in a plank then lower your left elbow to the ground, with your forearm crossing under your chest. From this position bend your right elbow, lowering your body to the mat.
• Straighten your right elbow to complete one rep.

• Come into a plank position with your arms and legs straight. Your hands should be underneath your shoulders and your feet hips-width distance apart.
• Keep your torso parallel to the floor, and lower your right forearm to the mat and then the left, coming into elbow plank.
• Then step your right hand back onto the mat, and then the left, pushing yourself back up to plank position. This completes one push-up walk.

• Begin in an elbow plank with your feet slightly wider than your hips to create more stability.
• Reach your right arm straight out, with the thumb pointed toward the ceiling. Return back to elbow plank, and reach your left arm out. This completes one rep.

• Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
• Lift your left leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep your pelvis square to the floor. Don't let your pelvis twist.
• Press your left heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring.
• Lower the bent leg slightly. This pulse counts as one rep.

• Begin in Quarter Dog (Downward Dog on your elbows).
• Exhale, and press hands into the mat to straighten your elbows, coming into Down Dog.
• Inhale and lower your elbows gently back to the mat to complete one rep.

• Begin sitting on your tush with your legs straight. Bring your palms a few inches behind you, fingertips facing the toes.
• Press into your feet and lift your bum off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists.
• Alternate between lifting your right leg up and then your left to complete one rep. Move with control, making the movements slow and steady, and keeping the hips lifted.

• Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body, palm down.
• Place your left arm behind your head, and inhale to prepare.
• Exhale and pull your navel to your spine to engage your deep abs, and rotate your left rib cage toward the floor. Stay there for a second, and deepen your abdominal connection, pulling your navel in toward your spine even more.
• Return to starting position, and then switch sides to complete one rep.

• Start in a side elbow plank on your right side.
• Lower your hips slightly and then lift your pelvis up, feeling the right side of your body engage, especially your abs. This completes one rep.

• Start in a side elbow on the right side.
• Without letting your pelvis drop, lift your left leg up so your foot is higher than your hip.
• Lower the left leg down with control, and activate your right inner thigh to help keep you stable. This completes one rep.

• Lie on your right side, with your left hand behind your head and right hand on the floor.
• Press down into your right hand as you raise your straight legs off the floor bringing your torso toward your legs.
• Lower yourself back to the floor with control. This completes one rep.

• Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend your arms overhead.
• Inhale to curl your torso up, and tap the floor in front of your feet to stretch your glutes a bit.
• Slowly lower back to the starting position.
• This counts as one rep.

• Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
• Bring your knees in toward your chest, and lift your shoulder blades off the ground.
• Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
• Now switch sides and do the same motion on the other side to complete one rep (and to create the "pedaling" motion).

• Begin by lying on your back with your knees bent and your feet flat on the ground, about two feet from your butt. Hold weights, five- to eight-pound dumbbells, in both hands at your chest with your elbows on the floor.
• Keeping your hands at your chest, roll up to a sitting position. Twist your ribs to the left as you "punch" your right hand to the outside of the left knee.
• Bring the right hand back to your chest as you untwist, bringing your torso back to the centre, and roll down to the ground.
• Repeat the sit-up, twisting to the right side to complete one rep.

• Begin on your back with your legs straight and arms raised toward the ceiling.
• Roll up to sitting, focusing on the abs rounding the back. Roll back down to the mat slowly, one vertebra at a time. This completes the rep.

• Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
• Reach your arms out in front of you, and twist your torso to the right, then to the left, completing one rep. Lower your heels to the ground if you need to.

• On your back with knees bent to 90 degrees, twist your torso to lower your legs to the floor.
• Use your abs to return your legs to starting position, and then switch sides. This counts as one rep.

• Start lying on your back with your arms reaching toward the ceiling.
• Exhale and roll up toward sitting while lifting your left leg up. Pause at the top and reach for your toes before rolling down slowly back to the mat, then perform on the other side. This completes one rep.

• Begin lying on the floor with your arms out wide to the sides, making a T with your body.
• Sit up lifting your right leg, and twist to bring your left hand to your right toes. Slowly roll back down, and repeat on the other side.
• This completes one rep.

• Lying flat on your back, rest your elbows at a 90-degree angle on the floor. Keep your legs extended out in front of you.
• With your core engaged, roll up by bringing your shoulders off the ground, followed by each vertebra until your lower back is off the floor.
• At the top of your roll-up, bring your right knee up to meet your left elbow.
• With control, as you straighten your leg, slowly peel your back down, vertebra by vertebra, until your shoulders are the last to touch the floor.
• Alternate with your other leg to complete one rep.

• Begin on the floor on your belly, and raise your arms and legs into the Superman Hold. Hold here for a solid three seconds, actively engageing your glutes and hamstrings.
• Without using your hands or feet for help, roll to the right side and onto your back, coming into a Hollow Hold. Make sure you're actively pressing your lower back into the floor and drawing your belly button into your spine. Keep your arms and legs as low to the ground as possible while still keeping your lower back pressed into the mat. Hold for three seconds.
• Roll to the right, coming back into Superman Hold for three seconds.
• Roll to the left, holding Hollow Hold for three seconds.
• This counts as one rep.

• Begin on your stomach with your arms extended in front of you.
• Keeping your neck neutral and in line with your spine, lift your feet, arms, and chest from the floor.
• Begin to "swim" by lifting your opposite arm and leg a little higher, and then alternate sides, making a fluttering motion.
• This completes one rep.

• Stand holding weights in both hands just above your shoulders, with bent elbows and bring your right knee to the ground.
• Bring your left knee down so you are kneeling.
• Lift your right foot up and place it in front of you. Bring the left foot forward as you stand up. This completes one rep.

• Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
• Bend your knees as if you were sitting in a chair, keeping weight on your heels.
• Press the dumbbells overhead as you straighten your knees to return to standing. This counts as one rep.

• Stand with your feet directly under your hips holding a dumbbell in each hand. Sit back into your squat, keeping the weight in your heels, bringing your thighs parallel to the floor without letting your knees go beyond your toes.
• Push through your heels to return to standing while bringing the weights to your shoulders, performing a bicep curl.
• Stabilise your torso and keep your arms moving upward performing an overhead press with the palms facing out.
• Lower your arms back to your side to complete one rep.

• Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
• Lower the weights to your shoulders as you bend your knees, making 90-degree angles with both legs.
• Straighten both legs as you press the weights back toward the ceiling. This completes one rep.

• Stand with your feet together, holding the weights at your shoulders with your palms facing out.
• Step your left foot back into a lunge, making 90-degree angles with your front and back knee.
• Push off your left foot, bringing your left knee forward so it is even with your left hip, while raising your arms above your head. Do this motion with control.
• Without touching the floor with your left foot, step back into the lunge to start your second rep.

• Holding a pair of dumbbells, stand with your feet and knees together. Perform a bicep curl by bending your elbows to bring the weights to your shoulders.
• Lower your arms toward the floor as you take a large step to the left with your left foot, lunging toward the floor. Make sure your left knee does not extend past your toes and keep your right leg relatively straight.
• As you push off through your left foot to return to standing, perform a bicep curl. This completes the rep.

• Stand upright holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
• Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
• Squeeze your glutes to return to sanding, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.

• Stand up straight and hold two dumbbells with palms facing each other.
• Lift your left foot up a bit and balance on your right leg. Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body.
• Holding this position, perform a row by bending your elbows back so that the dumbbells meet the sides of your chest while squeezing your shoulder blades together. Lower weights back toward the floor.
• With your back straight, return upright, coming to your starting position, to complete one rep.

• Stand on your left leg, and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand, raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
• Maintaining a strong sense of balance, rotate your upper arms forward to bring your fists to the floor, then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.

• Start on your back with your knees bent and your feet hip-distance apart. Hold weights by your chest.
• Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
• Holding the bridge, press the weights to the ceiling directly above your shoulders.
• Lower the weights to complete the rep.

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