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How to Get a 30 Minute Pre-Work Workout at Home

Fitday Editor

We're all busy. But one thing that I make sure to get done everyday no matter what is get in a good workout. I set my morning alarm at 5:50 a.m. so that I have enough time before work to get some stretching and blood pumping moves in before my day starts. I didn't always go to the gym, so I understand that it can sometimes be frustrating if you don't have the machines you thought you needed in order to get in a good workout. Trust me--there are so many things you can do at home without weights or machines to get an awesome half-hour pre-work workout.

0 - 10:00

Every morning I try to get ten minutes minimum of yoga. There are many different at-home programs you can use that cost nothing, such as They have tons of free content, and if you really love it (which I'm sure you will), they also have paid memberships for full access to their hundreds of yoga videos.

If I don't want to do a yoga video and just want some quiet time by myself, I turn to sun salutations. Sun salutations, or Surya Namaskar, are a sequence of eight postures that you can do alone or in conjunction with a longer yoga practice. Here are the poses:

1. Tadasana: Stand tall at the top of your mat and distribute your weight evenly over both feet.

2. Urdhva Hastasana: Inhale and stretch your arms out to the side and overhead. Keep you gaze upward.

3. Uttanasana: As you exhale, fold downward keeping your legs as straight as you can.

4. Ardha Uttanasana: Inhale and gaze forward by lengthening your spine into a flat back. Your fingertips can go onto your shins or stay on the ground.

5. Plank Pose: Exhale and step your feet behind you. Your hands should be shoulder-distance apart and feet at hip distance. Breathe.

6. Chaturanga Dandasana: Exhale and lower your body down to the ground. Keep your legs straight and engaged, but don't lower your belly onto the floor just yet.

7. Urdhva Mukha Svanasana: Inhale and push your chest forward and upward. Pull your shoulders back and open your chest.

8. Adho Mukha Svanasana: This pose is also known as downward-facing dog. Exhale and roll over your toes. You want to work into a triangle with your body. Your hands should be flat on the ground and you should be pressing your chest back towards your legs, with your hips lifted. Stay in this position for five breaths.

9. After your last exhale, bend your knees and step your feet between your hands at the top of your mat.

10. Exhale and fold forward.

11. Inhale and reach your arms out wide and come up to a standing position.

12. Exhale and return to Tadasana.

10:00 - 25:00

After doing yoga, I like to really get my blood pumping by doing a series of high-intensity interval workouts. The series below is one of my favorites. I do this circuit, rest for 30 seconds, and then do it again until 15 minutes are up.

1. 10 Squats

2. 20 Skaters/Leaps

3. 30 Jumping Jacks

4. 10 Push-Ups

5. 20 Walking Lunges

25:00 - 30:00

After all that hard work, I like to meditate for five minutes and really just focus on my breathing. I get back on my yoga mat and close my eyes. I try not to think about my to-do list for the day, and just focus on the present moment.


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Nicole Kennedy is a healthy living blogger and publicist living in the suburbs of Philadelphia. Nicole's blog, Simply Nicole, documents her daily life occurrences as she balances working full-time, blogging, training for races, practicing yoga, eating healthy and planning her wedding. You can connect with Nicole via Facebook and Twitter for real-time blog updates, tips and tricks to living a healthy lifestyle, and more!

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