Best 10 Full Body Workouts to Do in Under 30 Minutes

Strapped for time but still want to get an effective workout? You’re not alone. Many busy professionals struggle to fit exercise into their packed schedules. The good news? You can achieve a full-body workout in under 30 minutes without any fancy equipment. Whether you’re working out at home or in a small space, these workouts are designed for maximum efficiency and effectiveness.

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)

Start with this quick warm-up to prepare your body for the workout:

1. Jumping Jacks: 1 minute

   • Stand tall, jump up, and spread your arms and legs wide. Return to the starting position.

2. Arm Circles: 1 minute

   • Extend arms out to the sides, making small circles. Switch direction halfway through.

3. Bodyweight Squats: 1 minute

   • Stand with feet shoulder-width apart, squat down as if sitting back into a chair, then rise back up.

4. High Knees: 1 minute

   • Jog in place while bringing your knees up towards your chest.

5. Torso Twists: 1 minute

   • Stand with feet shoulder-width apart, twist your torso side to side, allowing your arms to swing.

Full Body Workout List

1. Bodyweight Squats

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and knees behind your toes.
• Modification: Squat to a chair for support.
• Progression: Add light dumbbells for extra resistance.

2. Push-Ups

• Reps: 10-15 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Do push-ups on your knees.
• Progression: Elevate your feet on a stable surface for a challenge.

3. Plank Shoulder Taps

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your hips steady while tapping your shoulders.
• Modification: Perform on your knees.
• Progression: Hold a plank for 1 minute.

4. Reverse Lunges

• Reps: 12 reps each leg
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Step back far enough that your front knee stays above your ankle.
• Modification: Reduce depth of the lunge.
• Progression: Add dumbbells for added resistance.

5. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for 2 seconds.
• Modification: Perform with feet elevated on a chair.
• Progression: Single-leg glute bridges.

6. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly.
• Modification: Slow down the pace.
• Progression: Increase speed for a cardio challenge.

7. Burpees

• Reps: 10 reps
• Sets: 3 sets
• Rest: 45 seconds between sets
• Form Cue: Land softly and keep your core engaged.
• Modification: Step back instead of jumping.
• Progression: Add a push-up at the bottom.

8. Plank Jacks

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Jump feet out to the sides while maintaining a strong plank.
• Modification: Step out one foot at a time.
• Progression: Increase speed for more intensity.

9. Superman

• Reps: 12 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Lift arms and legs simultaneously, hold for 2 seconds at the top.
• Modification: Lift one arm and the opposite leg.
• Progression: Hold a light weight in your hands.

10. Cool Down Stretch

• Duration: 3-5 minutes
  • Stretch each major muscle group, holding each stretch for 20-30 seconds.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |----------------------|----------------------|------|---------------| | Bodyweight Squats | 15 reps | 3 | 30 seconds | | Push-Ups | 10-15 reps | 3 | 45 seconds | | Plank Shoulder Taps | 30 seconds | 3 | 30 seconds | | Reverse Lunges | 12 reps each leg | 3 | 30 seconds | | Glute Bridges | 15 reps | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Burpees | 10 reps | 3 | 45 seconds | | Plank Jacks | 30 seconds | 3 | 30 seconds | | Superman | 12 reps | 3 | 30 seconds |

Complete in: 25-30 minutes

Conclusion

These ten full-body workouts are designed for busy professionals who want to maximize their time and effort. By incorporating these exercises into your weekly routine, you can build strength, improve endurance, and stay fit without spending hours at the gym. Aim to complete this circuit 3 times a week with rest days in between for optimal recovery.

Ready to take your fitness to the next level with personalized coaching? Consider signing up for live 1-on-1 sessions with certified trainers who can provide real-time feedback on your form.