Workout Tips In 30 Minutes At Home

Workout Tips In 30 Minutes At Home

Workout Tips At Home In 30 Minutes

Effectively Full Body Workout Tips

The workout method for men’s fitness which has come over a long period of my workouts.

It’s dumbbell and body-weight strength training program.
I believe that you can workout more effectively in your room.
All you need is one or a pair of dumbbell.

Pump Up

To musculer your body, you have to reach this step like a body builder.
It’s called “pump up”.

Successfuly training means that workout finished with pump up.
Most important thing is the proper load.
10RM(repetition maximum)
The amount of weight you can lift 10 times. Arm-curl for example.
For me 33 lb.(5 feet 8.11 inches in height and weight 154 lb)
The weight start feeling hard at the third move.

After pump up, your muscle fibers are damaged through heavy weight lifting.
The damaged muscle fibers are repaired and grow thick while resting.
When the mascle is accustomed to the weight, try heavier than befor.
Then you can grow muscle bigger and stronger.

If you satisfy your mascle mass, stop increase the weight or loads.
And keep doing your workout with latest loads once a week, you can maintein your shape.

Nutritive Intake

It’s good nutrition sugar and protein after workout in 30munites.
Milk and suger, marshmallow, Gold standard, etc.
Taking suger and protein after exercise gain muscle mass.
When blood glucose levels up leads insulin secretion.
In this situation the insulin help that suger increads mascle mass.
If you worry about your blood glucose level, I recommend taking meal after workout in 30munites.
Meet,chiken,fish,beens..They are good protein.
Rice,bread,pasta..They contain sugar.

Workout At Home 30-minutes

Full body Workout in Only 30 Minutes
You can try it in your room anytime you want.

Please try them all at least once a week.


Training spine make powerful performing of your upper body workout.

Warm Up

Warm up before workout to prevent injury and make your perform more effective.
Walking, going up the stairs, one position jogging..
Any movement you like. Let’s warming up.


Stretching back
Join hands and take a step forward.
Twist upper body at the waist, and bend over with deep breath.
Alternate from side to side. 6~8 times
Stretching the muscles of the lower back.

Squat Workout

Squat with your heels shoulder-width apart,workout-Squat
and down until your hips are lower than your knees.
15 times 2 set

Variation1: Jumping Squat

Variation2: Squat with dumbbell that makes more loaded for quadriceps,hamstrings and gluteus maximus muscle.

Back and Calf Workout

Back workoutRaising up on tiptoe, lift your leg and kick backward.
Butt,Leg,Carf and Spine Exercises
right and left 10 times each

Trunk Balance Training

Balance on hands and knees. Lift right leg and left arm, extending right leg to the rear and reaching forward with left arm. Hold. Repeat with opposite arm and leg.
10 times each

【Spine workout】Training spine keeps your body in a better position.
It’s more than that. Back mascles intensify the activation of parasympathetic nerve.
They reverse the damage and reduce fatigue.
They affect visceral function too. They have a significant effect to our health.
If you have a back problem, I highly recommend working out your back.


Lie on your stomach on the floor. Then arch your back and legs upwards. Hold for 3~5 seconds and repeat 15times

Abdominal Workout


Start in normal pushup position, one knee toward chest alternately.
Keep your back flat throughout the entire movement.
30 times


Start by lying on one side, keeping body in a straight line, feet stacked on top of one another, lift your upper leg.
Repeat on opposite.
15 times each


abdominal rectus muscle workout
Lie down on the floor and secure your feet. Your legs should be bent at the knees.
Place your hands on your thighs or to the side of your head.
Curl up towards your knees. Keep your shoulder afloat.
10 times 2〜3set

Push Up Workout


Hindu push up
Start in normal push-up position, with your feet spread slightly wider than shoulder width apart, and your hands shoulder width apart.
Need to raise your butt, keeping your arms and back straight.
When you are going down, point your elbows out to the sides while bringing your butt down into a normal push-up position. Once you’ve gotten to the bottom of the Hindu Push-up, seamlessly shift your weight to your arms and push your shoulders up while “dragging” your lower body behind. Once your shoulders are all the way up, use your abs and glutes to bring your butt back and return to the starting position.
20 times 2 set

Greater Pectoral Muscle Workout

Chest training

My chest

FINISHING TIP Greater pectoral muscle workout
It’s similar to the Cable Chest Press.
It’s very effective for lower chest.
Hold the seat of a stool and press down with your weight.
side tod side alternately 20 times

Musculus Teres Major Workout

From a kneeling position with your arms reaching a desk.teres major
Press the desk consciously the musculus teres major.
In parallel stretching Greater pectoral muscle.
10~15 times

Triceps Brachii, Deltoid, Trapezius Muscle Workout


handstand push up
Start handstand position against the wall.
Kick up one leg or both legs against the wall.
Hold on handstand 10~20 seconds.
Slowly lower yourself to the ground, and push up.
10 times 1 or 2 set

Deltoid and Trapezius Muscle Workout

Stand up and hold dumbbell at shoulder level.
Push the dumbbell straight up and back down.
10 times each (10RM)


Grab a dumbbell in one hand and stand in a staggered stance with one foot forward.
Bend at your hips and knees and lower your torso until it’s almost parallel to the floor.
Let the dumbbell hang at arm’s length from your shoulder.
10 times each


stand with a straight torso and one or couple of the dumbbell by your side.
lift the dumbbells to go up until you arms are parallel to the floor.
10 times each


Stand erect with a dumbbell.
Lift the dumbbells by elevating the shoulders as high as possible while you exhale.
Hold the contraction at the top for a second.
15 times 2 set

Biceps Curl Workout


Sitting down on a bench or standing up straight with a dumbbell.
Curl arm upward until it’s in front of your shoulders.
Curling your hand toward the inside of your wrist.
Slowly lower the dumbbells back down.
10 times each 1~2 set

Fore Arm Workout


Hold a dumbbell and twisting your wrist to a horizontal position right-to-left strongly.
20 times each


Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.

Neck Workout


Push your head by hand every direction.
Front: Put your hands on forehead. Push your head forward, and hands push back.
Back: Hands against the head, head against the hands. In the same way as diagonally behinds.
Side: Hand against the temple, head against the hand.
Each direction 5~8 seconds 5set


Lying supine on well cushioned mat.
Position feet very close to hips. Raise butt and low back slightly off of floor.
Roll back on head while arching spine high off of floor. Hyperextend neck back in attempt to bring forehead toward mat. Return body to close to mat until back of head and shoulders make contact with mat.
Front: Position with your hands and knee on the floor.

Place your head on the ground and then roll slightly right and left.


I believe this workout help you build muscle amazingly.
You’ll probably see your conditioning improve in a few days.


Take a bath is good for reducing stress and helps relieve muscle pain.

Adjustable Dumbbells

It allow you to use a variety of plates that attach to metal bars in order to achieve your desired weight.

Please be carefull of each move. We will not bear the responsibility of any accident.

Adjustable Dumbbell

MONOVO 5~40kg 17weight stage

Workout In Your Room 30minutes(in Japanese)

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