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Not everyone has the time to go to the gym so I’m going to share with you five of my go-to exercises that you can easily do at home.

Here are short quick circuits which you can in a 30 seconds: 20 seconds (work:recovery) format.

SEE ALSO: 15 practical ways to keep yourself fit

Work refers to the “exercise” being performed and recovery is the “rest” you should take between exercises.

Complete a total of 6-8 rounds with 2-minute rest between each circuit.

1. Bodyweight lunges

Lunges strengthen your leg muscle and target your quads, hamstrings and glutes.

  • Begin standing with your feet shoulder width apart* and your hands on your hips.
  • Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground.
  • Your posture should remain upright, and your front knee should stay above the front foot.

    *the width from one shoulder to the other

2. Body weight squats

Squats impact your glutes, hamstrings, quads and hip extensions.

  • Stand with your feet shoulder width apart. You can place your hands behind your head or on your hip.
  • Begin the movement by flexing your knees and hips, sitting and pushing your hips back in an L shape ensuring your knees are in line with your toes.
  • Continue down to a comfortable depth and quickly reverse the motion until you return to the starting position.
  • Keep your stomach braced breathing in when you go down and breathing out when you push your bodyweight up.

3. Body weight knee pushups

Knee pushups are a great way to work your upper body and strengthen your core.

  • Get into plank position, with your hands under but slightly outside of your shoulders.
  • Lower your body until your chest nearly touches the floor.
  • As you lower yourself, tuck your elbows, pulling them close to the side of your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.
  • Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.

4. Triceps chair dips

Triceps dips is the most simple workout to tone flabby arms.

  • Slide your bottom off the seat and hold yourself up with arms straight, keeping your body close to the chair.
  • Slowly lower your body for a count of two as you bend your elbows (they should point directly behind you, not out to the sides).
  • Straighten your arms again for a count of two & repeat for repetitions.

5. Planks

Planks are the most essential foundation of building a strong core.

  • Get in the pushup position, only put your forearms on the ground instead of your hands.
  • Your elbows should line up directly underneath your shoulders. Toes must be on the ground and lower back to be positioned in a straight line from head to toe.
  • Keep the core tight and braced without drooping the hips or lifting them up too much.
  • Hold this position for 30 – 45 seconds.
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