Fire Up Your Muscles and Improve Your Balance With This 30-Minute Workout

Lifting heavy, running a 5K, and being able to do the Pilates hundred without needing a break are all seriously impressive feats. And while it may not sound as cool, being able to hold your balance has an enormous impact on your overall health.

Having good balance can help prevent falls, which is increasingly important as you age, according to the American Heart Association (AHA). Not to mention, having good stability translates to being able to nail common exercises like squats, lunges, and side planks.

That’s why Or Artzi, CPT, a lead group fitness instructor at Equinox and creator of the fitness platform Orriors, created this 30-minute workout that focuses on improving your balance. You’ll be a pro in no time.

Join the club

If you’re following along with our January 2025 Good Moves Club Winter Challenge (sign up here if you haven’t already!), this is the workout for day 5, week 1. You can follow along with Artzi and the full-length workout below. This efficient workout includes a warmup and six strength-based exercises.

The warmup

Do each exercise for 30 seconds. Complete one round. 

1. Walkout

1. 1.
   Stand with your feet hip-width apart and arms by your sides.
2. 2.
   Hinge forward at your hips and reach toward the floor.
3. 3.
   Keeping your feet in place, walk your hands forward and come into a high plank so that your shoulders are over your wrists.
4. 4.
   Pause, engaging your core.
5. 5.
   Walk your hands back to your feet, then return to standing.
6. 6.
   Repeat.

2. World’s greatest stretch (alternating sides)

1. 1.
   Start in a high plank with your feet hip-width apart and your shoulders stacked over your wrists.
2. 2.
   Step your right foot forward and place it outside of your right hand.
3. 3.
   Keeping your hips square, lift your right hand toward the ceiling, rotating your chest toward your right leg. Allow your gaze to follow your fingertips.
4. 4.
   Pause, then return your right hand to the floor and extend your right leg back to plank position.
5. 5.
   Repeat on the opposite side.
6. 6.
   Continue alternating sides.

3. Cat-cow pose (Bitilasana Marjaryasana)

1. 1.
   Start on all fours with your hands and knees on the floor. Align your elbows and shoulders over your wrists and your hips over your knees.
2. 2.
   Slowly arch your spine, dropping your belly toward the floor. Look up as you draw your tailbone toward the ceiling (cow pose).
3. 3.
   Slowly transition into a rounded spine, tucking your chin toward your spine as you tilt your pelvis forward (cat pose).
4. 4.
   Continue alternating between cow and cat poses.

4. Deep squat with thoracic twist (alternating sides)

1. 1.
   Stand with your feet slightly wider than shoulder-width apart and hands clasped in front of your chest. 
2. 2.
   Inhale, then bend at your hips and knees, lowering your butt until your thighs are parallel to the floor (or lower if that’s comfortable).
3. 3.
   Exhale, pressing evenly through your feet as you place your left hand on the floor and lift your right arm up to the sky while still in a deep squat.
4. 4.
   Twist your torso toward your right hand, reaching for the ceiling.
5. 5.
   Pause, then return your torso to center. 
6. 6.
   Repeat on the opposite side. 
7. 7.
   Continue alternating sides.

5. Hamstring sweep (alternating sides)

1. 1.
   Stand with your feet hip-width apart and arms down by your sides.
2. 2.
   Bend your left knee slightly and step forward with your right foot, flexing your toes up. Your right leg should be straight.
3. 3.
   Lean your torso forward until it’s nearly parallel to the floor, reaching your arms behind you.
4. 4.
   Then, sweep your arms forward and up so your biceps are next to your ears. You should feel a stretch in the muscles behind your right thigh.
5. 5.
   Repeat on the opposite side.
6. 6.
   Continue alternating sides.

6. Jumping jack

1. 1.
   Stand with your legs together and arms at your sides.
2. 2.
   Jump your legs out to the sides while lifting your arms up over your head.
3. 3.
   Finish the rep by jumping your feet back together and returning your arms to your sides.
4. 4.
   Stay light on your toes and keep a soft bend in your knees as you jump.
5. 5.
   Repeat.

The workout

You’ll need an elevated surface (like a stair, mat, or box) for this workout. Perform each exercise one time through, then rest for 60 seconds before moving on to the next round. Do 2-4 rounds total. 

• Beginners: Do each exercise for 30 seconds, then rest for 30 seconds before moving on to the next exercise. 
• Intermediate: Do each exercise for 40 seconds, then rest for 20 seconds before moving on to the next exercise. 
• Advanced: Do each exercise for 60 seconds, then move on to the next exercise. 

1. Elevated heel squat

1. 1.
   Stand in front of an elevated surface (like a stair, mat, or box). 
2. 2.
   Place your heels on top of the elevated surface and clasp your hands in front of your chest. 
3. 3.
   Push your hips back, as if you’re about to sit into a chair, then bend at your hips and knees, lowering your body until your thighs are parallel to the floor (or lower if that’s comfortable). 
4. 4.
   To stand back up, push through your feet, returning to the starting position. 
5. 5.
   Repeat. 

2. Forearm plank

1. 1.
   Start on an all fours position, with shoulders stacked over wrists, and hips stacked over knees. 
2. 2.
   Engage your core to flatten your back, then step back one foot at a time, tucking your toes to come into a high plank position. 
3. 3.
   From the high plank, lower onto your right forearm, then your left forearm, keeping your hips level and core engaged to come into a forearm plank.
4. 4.
   Maintain a soft gaze at your fingertips and push your shoulders away from your ears to keep your shoulder blades engaged.
5. 5.
   Hold for the allotted time.

3. Crunch

1. 1.
   Life faceup with your arms by your sides, knees bent and feet flat on the floor hip-width apart.
2. 2.
   Place your hands behind your head, elbows to the sides. 
3. 3.
   Engage your core to press your low back against the floor. Then lift your upper body (head, neck, and shoulder blades) off the floor, crunching inward. The movement should be slow and controlled: Focus on engaging your abs without relying on momentum or straining your lower back. Keep your neck relaxed, using your core to lift.
4. 4.
   Hold at the top of the position, then slowly lower yourself back to the starting position.
5. 5.
   Repeat.

4. Single-leg lateral lunge to balance (single side)

1. 1.
   Stand with your feet at hip-width distance, toes facing forward. Clasp your hands in front of your chest.
2. 2.
   Step to your right side with your right foot.
3. 3.
   With your core engaged, bend your right knee and shift your hips back, keeping your left leg straight. This is your lateral lunge.
4. 4.
   Press into your right heel as you lift your right knee toward your chest and return to standing, balancing on your left leg.
5. 5.
   Without returning to a standing position, immediately step your right foot out to the side again, dropping into a lateral lunge. 
6. 6.
   Repeat for your allotted time on the same side. Then rest for your allotted time; and repeat the exercise on the opposite side

5. Floor triceps dip

1. 1.
   Sit with your knees bent and heels on the floor. Place your hands a few inches behind you, elbows bent and fingertips facing toward your body. 
2. 2.
   Push through your palms to fully extend your elbows and lift your butt off the floor.
3. 3.
   Pause for a moment, then bend your elbows and return to starting position.
4. 4.
   Repeat.

6. Lateral shuffle

1. 1.
   Stand with your feet hip-width apart and clasp your hands in front of your chest. 
2. 2.
   Bend your knees slightly, and shuffle to the right for 2-3 steps. 
3. 3.
   Squat and tap the floor with your left fingertips.
4. 4.
   Stand up so your knees are only slightly bent, and shuffle to the left for 2-3 steps.
5. 5.
   Squat and tap the floor with your right fingertips.
6. 6.
   Continue alternating for the allotted amount of time.