Hey there, Pilates enthusiasts!
Whether you’ve joined me for a BodyByBina session, live or on-demand, or you’re just a Pilates lover stumbling upon this post, welcome! If you haven’t tried Pilates yet, let me assure you that it’s a versatile method with something for everyone- regardless of where you are in your fitness journey.
I’m Albina Katsman, the creator of BodyByBina. My virtual health and wellness platform focuses on tempo, form, and achieving results through Pilates and strength-inspired exercises.
During the pandemic, people worldwide embraced my 30-minute home workout with no equipment. The feedback? Classes flew by because they were fun, effective, and could be done from anywhere, with or without props. Check out some testimonials!
Can You Do Pilates at Home?
Absolutely! A recent survey found that 52.6% of people prefer working out at home for convenience. Consider the time saved by avoiding the gym commute. Instead, you can throw on a quick 30-minute home workout – no equipment needed- and be done and sweaty very soon after! Remember, even if a class mentions equipment, you can achieve your exercise goals with just yourself and the desire to move and feel great.
Benefits of 30-Minute Workouts
Contrary to the belief that hours are necessary for fitness benefits, credible sources, including the New York Times, suggest that 30 minutes of moderate-intensity activity most days can significantly reduce the risk of various diseases. Movement is natural medicine for the body, so embrace it, regardless of how long or short your workouts are!
When I think about fitness, I think about how I can incorporate it into my life, rather than having it take over my everyday schedule. Here is a routine consisting of beginner pilates mat exercises that you can stack together to do anytime you need a little extra boost in your day!
30-Minute Home Workout – No Equipment
Quick At-Home Warm-up
Straight Arm Plank: 60 seconds
Elbow Plank: 60 seconds
Wide Straight Arm Plank: 60 seconds
Elbow Saw: 60 seconds
Quick At-Home Legs Workout
Front Lunge: 90 seconds
Hold Lunge: 60 seconds
Stationary Lunge: 90 seconds
Hold Pulse: 60 seconds
Bungee: 60 seconds
Hold Pulse: 30 seconds (repeat on the 2nd side)
Quick At-Home Arm Workout
Basic Pushups: 60 seconds
Lateral Arm Flies (SLOW): 60 seconds
Tricep Dips: 60 seconds
Lateral Arm Flies (SLOW): 60 seconds
Wide Pushups: 60 seconds
Wide V Flies: 60 seconds
Quick At-Home Obliques Workout
Twisted Mountain Climbers: 60 seconds
Hip Dips: 60 seconds
Laying Side Body Crunch: 60 seconds
Laying Side Body Crunch (second side): 60 seconds
Laying Side-to-Side Crunch: 60 seconds
Finisher
Elbow Plank: 30 seconds
Saw: 30 seconds
Straight Arm Plank: 30 seconds
Bear: 30 seconds
Child’s Pose & Rest
Get It Now?
As you can see, you don’t need much to get your body sweaty! While I have my own Pilates home studio with the equipment that I choose to incorporate, focusing on my body’s strength is all I need. Give these exercises a try and share your feedback! See how you can stay in touch with me!
Till next time!!
-Albina
