Why Home Workouts Work
No gym membership, no weather excuses, train whenever you want. Even without equipment, bodyweight training is effective.
A 20-Minute Home Routine
| Exercise | Time / reps |
|---|---|
| Warm-up (marching in place) | 2 minutes |
| Jumping jacks | 30 seconds × 3 sets |
| Squats | 15 reps × 3 sets |
| Push-ups (knees allowed) | 10 reps × 3 sets |
| Plank | 30 seconds × 3 sets |
| Burpees | 10 reps × 3 sets |
| Cool-down stretch | 3 minutes |
Calories Burned per Exercise (20 minutes)
| Exercise | Burned in 20 minutes |
|---|---|
| Burpees | About 200kcal |
| Jumping jacks | About 150kcal |
| Squat jumps | About 170kcal |
| Mountain climbers | About 180kcal |
| Plank | About 80kcal |
💡
Doing it HIIT-style (20 seconds work + 10 seconds rest) increases calorie burn by over 30%.
Tips for Sticking With Home Workouts
- •A fixed time: same slot every day
- •Clear the space: one yoga mat's worth is enough
- •Follow along on YouTube: motivation plus form checks
- •Lay out workout clothes in advance: lower the barrier
- •Music or a podcast: keeps boredom away
“You don't need a gym. Your living room is the gym.”
Sources · Korea Ministry of Food and Drug Safety food composition database