According to the American College of Sports Medicine, the average person should get 30 minutes of exercise a day, five days a week to improve heart health and reduce the risk of developing cancer, heart disease and diabetes. The best part is you don't need a gym membership to get fit in 30. In fact, many home workouts will do the trick.
Pilates
One way to workout in 30 minutes is to do Pilates. Many Pilates videos are available that breakdown the most basic moves step by step so you can learn proper technique. A 30-minute Pilates workout will focus on your core muscles -- your abs, obliques and back -- to bring strength to your entire body and improve your posture, according to KidsHealth.org. While Pilates is mostly a strengthening form of exercise, fast-paced Pilates can act as a cardio workout as well.
Interval Training
Interval training is another way to make the most of your 30 minute home workout. With this exercise type, you can perform any sort of cardiovascular activity you'd like from running to swimming. However, instead of maintaining the same pace for the duration of the workout, throw in intense bursts to increase the challenge, according to MayoClinic.com. If you're running, you might start out with a light jog for five minutes, then burst into a full out run for 30 seconds. Spend another minute jogging, then run for another 30 seconds. This forces your body to work harder and burn more calories.
Cycling
Using an indoor bike is another way to workout for 30 minutes in the comfort of your home. If you have joint problems, cycling is a good choice because it's low-impact, and you can adjust gear settings and add resistance to make for more of a challenge. If you don't have an indoor bike, an outdoor bike can work, too; Just spend 30 minutes riding around your neighborhood, keeping a moderate pace, or combine this exercise with interval training for an added calorie burn.
TV Show Fitness
When at home, it's tempting to just sit in front of the TV and relax. However, it's possible to get 30 minutes of fitness in even while watching your favorite show. Simply perform 30 minutes worth of exercise in front of the TV incorporating lunges, sit-ups, running in place and jumping jacks. Or, you can perform a more specfic workout routine like "The Full-Body Toner" compiled by Women's Health Magazine which uses cardio and strength-training exercises to give your body a complete workout.
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