28 Minute Home Workouts

The 28 Minute Workouts are a simple way to keep fit and burn fat while at home using just your bodyweight and HIIT. The workouts are structured using a timed format so you will need to download timer on your phone and these are the settings you need to put in. No equipment is used for these however if you have a weighted vest you can use that for extra resistance.

  • Workout Duration: 40 Secs
  • Rest Periods: 15 Secs
  • Rounds: 10 ( Exercises )
  • Sets/Cycles: 3
  • Rest Between Sets: 30 Secs.

HOME WORKOUT | FULL BODY WEIGHT 

1. Jog on The Spot6. Pike Push Ups
2. Jumping Jacks7. Mountain Climbers
3. Knee Highs8. Jack Knifes
4. Press Ups9. Burpees
5. Jumping Lunge To Squat10. Plank

HOME WORKOUT | CHEST, CORE & CARDIO

1. Knee Highs6. Diamond Press Ups
2. Press Ups7. Leg Raises
3. Mountain Climbers8. Decline Press Ups
4. Bicycle Kicks9. Squat Thrusts
5. Marine Press Ups10. Burpees

HOME WORKOUT | BACK CORE & CARDIO

1. Jog on the spot6. Bridges
2. High Knees7. Pull Ups / Chair Pull Ups
3. Dorsal Raises8. Side Plank Crunches
4. Plank Leg Raises9. Russian Twists
5. Knee Rolls10. Scapula Push-Ups

HOME WORKOUT | GLADIATOR WORKOUT

1. Jumping Jacks6. Shoulder Taps
2. High Knees7. Jump Squats
3. Heel Taps8. V-Sits
4. Jumping Lunges9. Tricep Dips
5. Push Up with Rotations10. Burpees

HOME WORKOUT | LEGS, CORE & CARDIO

1. Jog on the spot6. Seated Ab Crunches
2. High Knees7. Jumping Lunges
3. Bulgarian Split Squat8. Frog Jumps
4. Elevated Glute Bridges9. Mountain Climbers
5. Russian Twists10. Leg Raisers

 HOME WORKOUT | SHOULDERS, CORE, CARDIO

1. Jog On The Spot6. Plank Crunch
2. Knee Highs7. Scapula Push-Ups
3. Decline Press Ups8. Mountain Climbers
4. Plank Shoulder Taps9. Half Burpees
5. Raised Russian Twists10. Pike Push up

HOME WORKOUT | ARMS CORE & CARDIO

1. Jumping Jacks6. Jump Floor Dips
2. Half Burpees7. Mountain Climbers
3. Chair Dips8. Chair Pull Ups
4. Heel Taps9. Marine Press Ups
5. V-Sits10. Side Plank Crunches

HOME WORKOUT | ABS OF STEEL

1. Jumping Jacks6. Plank
2. High Knees7. Reverse Crunches
3. Side Plank Jack knives8. Dorsal Raises
4. Scissor Kicks9. Bicycle Kicks
5. V-Sits10. Half Burpee