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Build a fantastic body with only 30 minutes of training per day

May 6, 2021

Did you know that we humans have almost doubled our lifespan in the last 40 years? For the next 150 years, it looks like we will increase our average age exponentially. In the northern part of the world, the average age is somewhere between 79–82 years. While in the southern part of the world, the average age is between 60–70 years. It is also here that we increasingly live longer, and with that, the average increases. But even in the northern part of the world, aging is increasing. Not at the same rate as in the south. But the average life expectancy rises here too!

Why do we live longer on average?

The biggest reason for us to live longer is that more and more people are getting an even better living situation. We get food in us food regularly, we are getting more and more people who have an education and more and more people who work. But one of the biggest reasons is that we are becoming increasingly aware that regular exercise improves our well-being and indirectly our longevity.

But how much exercise do you need to do to improve your body?

There is no exact science about how much exercise you need to do to live longer. There is so much else that comes into play, such as genetics and the environment. However, what is known is that it does not require much effort to improve your conditions. If you can set aside 30 minutes a day, you will build a fantastic body. If you set aside only 15 minutes a day, that’s fine too. Everything is better, nothing.

Thirty minutes of home training, without a gym or advanced equipment.

All you need to complete the workout is a space of 3.5 x 3.5 feet. That’s all. You do not need any equipment and no training partner. Besides, you do not need more time than 30 minutes.

Perform each exercise below for one minute, then rest for one minute. When you have completed one round of the activities, do them two more times. You have trained intensively for 30 minutes!

Exercise 1: Squats (squats)

How to do a squat

  • Stand with your feet hip-width apart, making sure your toes are pointing slightly outward. Hold your stomach and look ahead.
  • Gently bend your knees and lower your hips to lower your body. Press your heels against the floor.
  • When you are as far down as you can, you pause for a while before pushing hard up to the starting position.
  • Repeat as many times as you can for 1 minute.


  • To create balance, you can hold your arms out in front of you at shoulder height.
  • Keep your back as straight as you can throughout the exercise to avoid injury.

What the exercise trains: thigh muscle and sizeable gluteal muscle.

Squats are a beneficial exercise that strengthens the muscles in the legs, lower back, and torso. Ensure your knees are as still as possible throughout the training without angling them too far forward or out to the sides.

Exercise 2: The plank

The plank trains your stability and effectively builds your torso’s muscles without you having to do sit-up exercises. As you do this exercise, you will increase your endurance and build a strong and well-defined torso.

How to make the plank

The plank is a challenging exercise that gives you fast results. When you start doing the training, the first step is to hold the plank for as long as possible without deteriorating your posture.

With a little practice, you can see results in a short time. As you practice the exercise, you will be able to keep it longer.

  • Lie on your stomach and push yourself up on your forearms and toes, making sure to hold your belly.
  • Keep your body here, and make sure your whole body is in a straight line between your shoulders and heels.
  • Feel the contact in the body. It should be tough. If you feel too little, you have the wrong shape.


What the exercise trains: the abdominal muscles and the lumbar spine

Exercise 3: Lunges (Lunge)

Lunges are a fundamental strength exercise that will help you strengthen your leg muscles. The activity is well suited for beginners, and it can be done with extra weight if you want it a little more challenging.

How to make lunges

  • Get up and tense your abdominal muscles.
  • Take a long step forward and lower your body until your knee almost touches the ground. The front knee — that is, the one you stepped forward with — should not bend further forward than the toe.
  • Step back so that your feet are next to each other.
  • Repeat the exercise with every other leg as many times as you can for 1 minute.


  • Make sure your hips are straight.
  • If the exercise is too strenuous, you can reduce the step’s length and increase the size as you get stronger.

What the exercise trains: hamstrings, large gluteal muscle, torso and thigh muscles

Lungs train the same muscle groups as squats. However, this exercise requires more stability. Tighten your stomach at all times to increase your strength and balance.

Exercise 4: Push-up

Push-ups are a simple but effective exercise used to build strength and definition in the upper body, focusing on the chest and shoulder muscles. The training is extremely functional and can be performed anywhere without equipment.

How to do a push-up

  • Lie on the ground with your face to the floor. And your hands a little further than shoulder-width apart towards the ground.
  • Press down on the floor and raise your body by straightening your arms.
  • Lower your body to the floor again by bending your arms, then repeat all the steps.


What the exercise exercises: Chest, torso, shoulders, and triceps.

The push-ups require a lot of your upper body strength.

The type of push-ups we do here are military push-ups. So, be sure to keep your elbows close to your body and lower your chest to the ground.

Many people experience that they can not manage a full minute of push-ups without the muscles giving up. Suppose you feel that you are getting too tired to continue. You do not need to interrupt the exercise. Breathe and rest instead for a while and then try again.

Exercise 5: Burpees

Burpees are a joint and beneficial whole-body exercise that does not require any equipment to perform. A burpee includes a jump at the end of the training. Strengthen your explosiveness and activity level in the exercise.

How to make a burpee

  • Stand in a squat position with your hands against the floor, placing your hands a little further apart than shoulder-width apart.
  • Jump back with your feet, so you end up in a push-up position.
  • Then jump back immediately, so you end up in the squat position.
  • Now jump as high as you can from the squat position, and make sure to land in a squat position again.
  • Repeat the exercise and move as fast as you can.


  • Keep a high pace in the increased exercise and jump as high as you can.
  • Make sure all movements are smooth and stable.

What the exercise trains: The whole body and fitness

We use burpee at the end of the round to get a chance for some cardio training. A full minute of this exercise is not for the faint of heart, so take it easy first. If you think that burpees are far too tricky, you can replace them with a slightly less intense form of cardio training, such as mountain climbers or squat thrusts.

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