The 30 Minute Workout Plan
You have a busy schedule: work, kids, laundry, shopping, dinner, friends, significant others–the list goes on and on. How can you possibly squeeze exercise into your already demanding day? Quick 30 minute workouts are the solution. See workouts below.
If you can give me just 30 minutes, I can give you a full body, strength training and cardio workout that will leave you feeling empowered and energized.
The first at home exercise program will target each of the major muscle groups while the second and third will focus on the lower body and upper body respectively. Each workout is to be performed in a circuit style (no rest between exercises).
The best 30 minute workout is one that will keep your heart rate elevated so as to burn as many calories as possible. Intensity is the key to maximizing your workout time, and since you don’t have much time to work with, you’ll want to give it 100% effort.
These 30 minute workouts can be done morning or night and only require a pair of light dumbbells, a stability ball and your determination, so there’s no excuse to put it off. Prepare yourself with a basic stretching routine and a few minutes of light cardio before engaging in your at home exercise program. This will serve to warm the muscles and get a little blood flowing.
Trainer’s Tip: Perform your 30 minute workouts at a brisk pace while maintaining perfect form. Now let’s get to work.
30 Minute Workout Plans
Full Body 30 Minute Workout Plan
Perform each exercise for 1 minute, with no rest in between, at a moderate to fast pace.
Plie Squat 1 minute.
Push Up 1 minute.
Side Plank Twist 30 seconds per side.
Mountain Climber 1 minute.
Single Arm Dumbbell Row 1 minute.
Dumbbell Front Raise 1 minute.
Tricep Kick Back 1 minute.
Dumbbell Stiff Leg Deadlift 1 minute.
Dumbbell Hammer Curl 1 minute.
Squat Thrust Jump 1 minute.
Rest 1 Minute, Repeat 3 Times.
Lower Body 30 Minute Workout Plan
Perform each exercise for 1 minute, with no rest in between, at a moderate to fast pace.
Squat Jump 1 minute.
Dumbbell Squat 1 minute.
Step Back Lunge 1 minute each leg.
Mountain Climber 1 minute.
Stability Ball Hamstring Curl 1 minute.
Step Up To Balance 1 minute each leg.
Single Leg Leg Deadlift 1 minute each leg.
Hip Thrust 1 minute.
Rest 1 Minute, Repeat 3 Times.
Upper Body 30 Minute Workout Plan
Perform each exercise for 1 minute, with no rest in between, at a moderate to fast pace.
Overhead Dumbbell Extension 1 minute.
Stability Ball Chest Press 1 minute.
Dumbbell Military Press 1 minute.
Standing Dumbbell Curl 1 minute.
Bent Over Dumbbell Row 1 minute.
Dumbbell Side Raise 1 minute.
Tricep Kick Back 1 minute.
Stability Ball Dumbbell Fly 1 minute.
Stability Ball Dumbbell Curl 1 minute.
Dumbbell Deadlift 1 minute.
Rest 1 Minute, Repeat 3 Times.