5 Best Full Body Workouts Under 30 Minutes

Finding time to squeeze in a full body workout can feel impossible when you're a busy professional. Between long work hours, family obligations, and social commitments, the idea of dedicating an hour to the gym can be daunting. Luckily, these five effective full body workouts are designed to deliver maximum results in under 30 minutes, proving that you don’t need a lot of time to get a great workout in.

Quick Stats Box:

• Total Time: 25-30 minutes
• Equipment Needed: No equipment required, optional light dumbbells (5-10 lbs)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the workouts, it's essential to warm up your body to prevent injury. Perform each of the following exercises for 1 minute:

1. Jumping Jacks

   • Get your heart rate up and warm up your muscles.

2. Arm Circles

   • 30 seconds forward, 30 seconds backward to loosen your shoulders.

3. Bodyweight Squats

   • 1 minute of squats to activate your lower body.

4. High Knees

   • 1 minute to further elevate your heart rate.

5. Torso Twists

   • 1 minute to prepare your core and back.

Workout 1: Bodyweight Circuit (10 Minutes)

Repeat this circuit 2 times with 30 seconds rest between exercises.

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |---------------------|--------|------|---------------|-------------------------------------|---------------------------------------| | Push-Ups | 10-15 | 2 | 30 seconds | Keep your body in a straight line. | Knee push-ups for easier version. | | Squats | 15 | 2 | 30 seconds | Push through your heels. | Box squats using a chair. | | Plank | 30 sec | 2 | 30 seconds | Keep your back flat. | Drop to your knees for an easier hold.| | Mountain Climbers | 30 sec | 2 | 30 seconds | Drive your knees toward your chest. | Slow down the movement for an easier pace.|

Workout 2: HIIT Blast (10 Minutes)

Perform each exercise for 30 seconds followed by 15 seconds of rest. Repeat the circuit twice.

| Exercise | Duration | Sets | Rest | Form Cue | Modification | |-------------------------|----------|------|---------------|-------------------------------------|---------------------------------------| | Burpees | 30 sec | 2 | 15 seconds | Land softly on your feet. | Step back instead of jumping. | | Lateral Lunges | 30 sec | 2 | 15 seconds | Keep your chest up and back straight.| Reduce range of motion. | | Skaters | 30 sec | 2 | 15 seconds | Focus on balance as you jump. | Step side to side instead of jumping.| | Plank Jacks | 30 sec | 2 | 15 seconds | Keep your core engaged. | Step out one leg at a time. |

Workout 3: Dumbbell Full Body (If You Have Dumbbells) (10 Minutes)

If you have access to light dumbbells, perform the following circuit 2 times with 30 seconds of rest in between.

| Exercise | Reps | Sets | Rest | Form Cue | Modification | |-------------------------|--------|------|---------------|-------------------------------------|---------------------------------------| | Dumbbell Deadlifts | 12 | 2 | 30 seconds | Keep your back flat and hinge at the hips.| Use no weight for easier version. | | Dumbbell Shoulder Press | 12 | 2 | 30 seconds | Press straight overhead. | Perform seated for stability. | | Dumbbell Bent-over Rows | 12 | 2 | 30 seconds | Keep elbows close to your body. | Use lighter weights or no weights. | | Dumbbell Thrusters | 12 | 2 | 30 seconds | Drive through your heels as you press.| Perform without weights. |

Workout 4: Core Focus (10 Minutes)

Target your core with this circuit, performing each exercise for 30 seconds followed by 15 seconds of rest. Repeat twice.

| Exercise | Duration | Sets | Rest | Form Cue | Modification | |-------------------------|----------|------|---------------|-------------------------------------|---------------------------------------| | Russian Twists | 30 sec | 2 | 15 seconds | Keep your back straight. | Perform without a twist for easier version.| | Bicycle Crunches | 30 sec | 2 | 15 seconds | Focus on bringing your elbow to the opposite knee. | Slow down the movement. | | Side Plank (each side) | 30 sec | 2 | 15 seconds | Keep your body in a straight line. | Drop your knees for easier version. | | Leg Raises | 30 sec | 2 | 15 seconds | Keep your lower back pressed into the ground. | Bend your knees for an easier version.|

Cool-Down (3-5 Minutes)

Finish your workout with a cool-down to help your body recover. Hold each stretch for 30 seconds:

1. Forward Fold

   • Stretch your hamstrings and lower back.

2. Seated Hamstring Stretch

   • Stretch each leg individually.

3. Child’s Pose

   • Relax your back and shoulders.

4. Cat-Cow Stretch

   • Mobilize your spine.

5. Shoulder Stretch

   • Loosen your shoulders and upper back.

Complete in: 25-30 minutes

Conclusion

These five full body workouts are designed to fit seamlessly into your busy schedule while delivering effective results. Whether you prefer bodyweight exercises or have dumbbells at your disposal, you now have a toolkit of workouts to choose from. Aim to incorporate these workouts 3 times a week for optimal results.

For those looking for more personalized support, consider exploring the benefits of live 1-on-1 video training with certified trainers who can provide real-time feedback and adjustments.