Here you have all the materials, training, and examples, to set up and perform all your exercise activity in the privacy and comfort of your own home – or if you are away – in whatever room you are staying – no bulky equipment to carry around or store. No excuses anymore for any exercise neglect.

This is the time of year when many health-related New Year’s resolutions start to falter. You might have started out the year with a new fitness routine and a list of healthy recipes to cook, but now that one-month gym membership has expired and it can be hard to find the motivation to get active in the middle of the winter.

But, there is no need to spend time or money heading to the gym. There are plenty of workouts you can do in your living room, a hotel room, or even during a 30-minute lunch break in your office, with some light equipment or your own body weight.

 Here is a list of home (or office) workouts created or recommended by fitness experts, so you can be sure they will help you meet your fitness goals. And, all of them can be completed in 30 minutes or less, so you can fit them into a busy schedule. Use the list below to find a routine that works for you.

1. 7 Minute Workout Apps

2. The American Council on Exercise’s At-Home (No Equipment) Workout

3. The American College of Sports Medicine’s strength training program for your home

4. 20-Minute Total Body Medicine Ball Workout

5. Hotel Room Workout

6. Complete Core BOSU Workout

7. 6-Minute Yoga for Better Abs

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