Today I’m sharing a quick 30 minute full body workout that’s perfect if you don’t have a lot of time to workout.
Today I’m sharing a 30 minute workout that you can do on days when you want to workout but are short on time. Workouts don’t have to take a ton of time and be complicated. Sometimes it’s those shorter workouts that feel the best for me. If you’re looking for a different kind of workout today, like cardio or a body specific one, be sure to check out my workout page. It’s easy to find exactly the workout that you have in mind on there.
For this 30 minute workout you’ll need a set or two of dumbbells. I like these ones (affiliate link) from Amazon. I would go with a lighter pair for the upper body exercises and a heavier set for the lower body work. A yoga mat can also be nice to have for the core exercises on the floor. I love my Manduka mat (affiliate link). I’ve had it for years now and I’m still loving it.
This workout is composed of three circuits – an upper body one, a lower body one, and a core one. You’ll do the upper and lower body ones twice and the core one once. In terms of the exercises, you’ll do each one for 60 seconds and then rest for 30 seconds before moving onto the next exercise in the circuit. It’s pretty straight forward so I don’t have much else to say to explain it. Below the graphic I’ve listed descriptions of all of the exercises just in case you need a refresher.
Overhead press
Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.
Lateral raise
With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.
Bicep curls
Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.
Tricep extensions
Laying on your back on a bench with a dumbbell in each hand, move your arms so that they are straight up above your shoulders. Bending at the elbow, bring the dumbbells towards each side of your head and then return to the starting position.
Dumbbell squats
With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.
Dumbbell deadlifts
With a dumbbell in each hand, stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.
Alternating lunges
Stand with feet hip width apart. Step forward with one foot so that the front leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.
Skaters
With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.
Crunches
Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.
Side plank
To perform a side plank, lay on your side with your elbow beneath your shoulder and your forearm on the ground. With your top foot stacked on top of your bottom foot, lift your hips off the floor so that your shoulders, hips, knees, and feet are in a straight line. Hold and then repeat on the other side.
Bicycle crunches
Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor. Your shins should be parallel to the floor and your knees bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.
As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.
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