30-Minute Workout Ideas
Have 30 minutes (or less) to work out? A common exercise mistake is to only work out when you feel like you have the time to do a “good job” – to really get something out of it. But this thinking can really hold you back, because the truth is that shorter workouts can be incredibly impactful. Doing 4-5 30-minute workouts per week is far more effective than waiting to do a 60-90 minute workout, and only doing it once a week or so.
Here are 3 30-minute workout ideas (for gym or home) that can get you unstuck if you’re having issues with time for exercise:
Heavy Gym Equipment Workout
Warmup: 10 bodyweight squats, 10 squat jumps, 45 sec plank
- 1A: Barbell Back Squat OR Leg Press – 3 sets x 5 reps @ working weight (you can barely finish 5 reps with good form)
- 1B: Single Arm Dumbbell Row – 3 sets x 8 reps/side @ working weight, rest 90-120 sec before restarting back squat or leg press
- 2A: Barbell or Smith Machine Split Squat – 3 sets x 8 reps/side @ working weight ( you can barely finish 8 reps with good form)
- 2B: Push-ups (incline or strict) – 8, rest 90 sec before restarting split squats
- 3: Kettlebell Swings – 5 sets of 20 @ working weight, rest 45 sec before restarting swings
Dumbbell Circuit Workout
Warmup: 10 bodyweight squats, 10 squat jumps, 45 sec plank
Repeat the following circuit 4 times with 60 sec rest between each round.
- Dumbbell Thrusters – 10
- Elevated Renegade Rows – 10/side
- Single Leg Deadlifts – 10/side
- Chest Presses from Bridge – 10
- Dumbbell Deadbugs – 10/side
Bodyweight Circuit Workout
Repeat the following circuit 4 times with no rest.
- Incline push-ups – 10
- Skater jumps – 10/side
- Short angle side plank with leg lifts – 10/side
- Inchworm walkout with jump – 10
- Single leg wall sit – 30 sec/side
Did you enjoy these 30-minute workout ideas? Be sure to check out my other articles about strength training, like, “Can Short Workouts Be Effective?” and follow me on Instagram for almost-daily stories that detail my strength training and meals!
