If you’re someone who craves a lean body, chances are you have upgraded your diet to include nutrient-dense foods and have been consistently working out.

While nutrition plays a crucial role in achieving your fitness goals, an adequate workout schedule is equally important. It requires a mix of cardio and strength training to keep the body lean, healthy and strong. However, not everyone has the time to hit the gym for an hour or two. If you’re someone who is pressed for time, don’t fret.

You don’t have to spend hours on end in the gym to get those desirable results. In fact, incorporating short but intense workouts can help you burn 300-425 calories in just 30 minutes. Here are some exercises that you can do at home at any time of the day!.

Jumping Jacks

This may be a childhood favourite, but this classic exercise is great for warming up and getting those muscles working. It’s also a full-body cardio workout that helps you quickly burn those extra calories.

Keep your chest lifted and land softly on the balls of your feet. Do three sets of 100 jumping jacks, taking a 30-second rest in between each set.

High Knees

High knees are a simple but effective workout that targets your quadriceps. They help you build strength in your legs and improve your cardiovascular endurance. Keep your chest lifted and your core tight while performing this exercise.

Do three sets of 60-second high knees with a 30-second rest in between each set.

Burpees

Burpees are often considered one of the most effective full-body workouts, and rightfully so. They not only help you burn calories but also strengthen your core, arms, and legs.

It’s a high-intensity exercise that requires a lot of energy, but the results are worth it. Do three sets of 10 burpees with a 30-second rest in between each set.

Plank Jacks

Plank jacks are perfect for strengthening your core, legs, and arms. They are a great way to challenge your muscles and keep them guessing. Keep your shoulders over your wrists and your feet together while performing this exercise.

Do three sets of 30 seconds plank jacks with a 30-second rest in between each set.

Lunges

Lunges are excellent for targeting your hamstrings and building strong leg muscles. They also help improve your balance and stability. Keep your front knee over your ankle, and your back knee close to the floor while performing this exercise.

Do three sets of 10 lunges on each leg, with a 30-second rest in between each set.

Mountain Climbers

Mountain climbers are a full-body workout that targets your glutes, quads, and core. They are great for improving your cardio and building endurance. Keep your hips low and your core tight while performing this exercise.

Do three sets of 30-second mountain climbers, with a 30-second rest in between each set.

Push-ups

Push-ups are perfect for targeting your chest, triceps, and shoulders. They are a simple but effective workout that can be done anywhere. Keep your back flat and your core tight while performing this exercise.

Do three sets of 10 push-ups, with a 30-second rest in between each set.

Jogging in Place

Jogging in place is an excellent way to improve your cardio and work up a sweat. It’s easy to do, and you can do it anywhere. Keep your chest lifted and your core tight while performing this exercise.

Do three sets of 60 seconds jogging in place with a 30-second rest in between each set.

Bicycle Crunches

Bicycle crunches are perfect for targeting your abs and obliques. They are a great way to tone your midsection and strengthen your core. Keep your shoulders off the floor while performing this exercise.

Do three sets of 30 seconds bicycle crunches with a 30-second rest in between each set.

Squats

Squats are perfect for targeting your glutes and building a toned lower body. They also help improve your balance and stability. Keep your chest lifted and your knees behind your toes while performing this exercise.

Do three sets of 10 squats with a 30-second rest in between each set.

Remember, consistency is key. Doing these exercises regularly will not only help you burn those calories but also strengthen your muscles and improve your overall fitness level. So, ditch the excuses and get moving!.