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 Spot | 6. Pike Push Ups |
| 2. Jumping Jacks | 7. Mountain Climbers |
| 3. Knee Highs | 8. Jack Knifes |
| 4. Press Ups | 9. Burpees |
| 5. Jumping Lunge To Squat | 10. Plank |
HOME WORKOUT | CHEST, CORE & CARDIO
| 1. Knee Highs | 6. Diamond Press Ups |
| 2. Press Ups | 7. Leg Raises |
| 3. Mountain Climbers | 8. Decline Press Ups |
| 4. Bicycle Kicks | 9. Squat Thrusts |
| 5. Marine Press Ups | 10. Burpees |
HOME WORKOUT | BACK CORE & CARDIO
| 1. Jog on the spot | 6. Bridges |
| 2. High Knees | 7. Pull Ups / Chair Pull Ups |
| 3. Dorsal Raises | 8. Side Plank Crunches |
| 4. Plank Leg Raises | 9. Russian Twists |
| 5. Knee Rolls | 10. Scapula Push-Ups |
HOME WORKOUT | GLADIATOR WORKOUT
| 1. Jumping Jacks | 6. Shoulder Taps |
| 2. High Knees | 7. Jump Squats |
| 3. Heel Taps | 8. V-Sits |
| 4. Jumping Lunges | 9. Tricep Dips |
| 5. Push Up with Rotations | 10. Burpees |
HOME WORKOUT | LEGS, CORE & CARDIO
| 1. Jog on the spot | 6. Seated Ab Crunches |
| 2. High Knees | 7. Jumping Lunges |
| 3. Bulgarian Split Squat | 8. Frog Jumps |
| 4. Elevated Glute Bridges | 9. Mountain Climbers |
| 5. Russian Twists | 10. Leg Raisers |
HOME WORKOUT | SHOULDERS, CORE, CARDIO
| 1. Jog On The Spot | 6. Plank Crunch |
| 2. Knee Highs | 7. Scapula Push-Ups |
| 3. Decline Press Ups | 8. Mountain Climbers |
| 4. Plank Shoulder Taps | 9. Half Burpees |
| 5. Raised Russian Twists | 10. Pike Push up |
HOME WORKOUT | ARMS CORE & CARDIO
| 1. Jumping Jacks | 6. Jump Floor Dips |
| 2. Half Burpees | 7. Mountain Climbers |
| 3. Chair Dips | 8. Chair Pull Ups |
| 4. Heel Taps | 9. Marine Press Ups |
| 5. V-Sits | 10. Side Plank Crunches |
HOME WORKOUT | ABS OF STEEL
| 1. Jumping Jacks | 6. Plank |
| 2. High Knees | 7. Reverse Crunches |
| 3. Side Plank Jack knives | 8. Dorsal Raises |
| 4. Scissor Kicks | 9. Bicycle Kicks |
| 5. V-Sits | 10. Half Burpee |
