When you can’t get to the gym, or don’t feel motivated to be seen in public, we recommend this in-home, total body workout that can be completed in 30-minutes or less.
Full Body Workout Routine in Less Than 30-Minutes
You can do this workout with or without equipment. If you’re already at an intermediate level, the following equipment will help elevate your workout:
- Basic barbell set
- Medicine balls
- Bosu ball
If you don’t have these items but want to get the most from your workouts, you can usually find them at local garage sales, on Craigslist or at other used goods platforms for a reasonable price.
The 30-Minutes Or Less Full Body Workout Routine:
Each of the nine steps listed below should be done for 40-seconds. When each “rep” is complete, take a one-minute rest period (perhaps in child’s pose), before repeating. The entire cycle should be repeated three-times for optimum results.
You may find that just one-cycle per day is enough until you’ve developed the endurance to add another cycle. Listen to your body. It’s much better to develop a routine over time than it is to be over-eager and burn out in the first month.
Important Note: Proper form ensures your body gets the maximum value from each action. More importantly, good form keeps you safe. We recommend visiting a local fitness center at least once. There, you can consult with a personal trainer who will review the exercises with you, preventing unnecessary injury, pain or discomfort.
Once you’ve learned the proper techniques, this total body workout can be done in the comfort of your home.
The 9 exercises in this 30-minute home workout are:
- Body Weight Squat
- Dead Lift
- Bosu Push Up
- Broad Jump
- Wall Sit
- Medicine Ball Slam
- Lateral Lunge
How to Perform The Full Body Workout Exercises
Again, it’s best to review them with a professional trainer to make sure you’re doing them correctly. Once you feel confident that you can do them correctly, perform each exercise for 40-seconds, followed by one minute of rest.
Body Weight Squat
Squats are one of the most effective leg strengtheners. Place your feet about shoulder-width apart, with toes angled slightly outward. Keep your torso in a nice, straight posture. Reach your hands straight out in front of you, away from your body, at about chest height.
As you squat, your bottom will move slightly outward in order to keep your knees aligned with your ankles. Squat down so your knees bend just slightly deeper than 90-degrees, head up, facing forward and with a neutral spine. Be careful not to allow the lower-back to bend forward, or for your knees to move ahead of your ankles.
This posture is excellent for building core strength while simultaneously toning a wide-range of muscles. Get on all fours. Drop your forearms to the ground, elbows bent at 90-degrees and inline with the shoulders. Keep forearms parallel or clasp hands, whichever feels best. Extend your legs straight behind you, as if you were doing a push-up, toes flexed, body straight and abs tight.
Having trouble? Think of it this way: Your body will be as straight as a plank – no bending or bowing at the waist or neck.
This is one of the most complicated moves in the routine, and the one most prone to causing injury. Study proper dead lift form so you understand the fundamentals. If you haven’t dead lifted before, start with a body bar, broom or other light, pole-like object. Then, switch to an empty barbell, then add weights and pay close attention to your body’s limits.
Hold the barbell (or other object) with an overhand-grip, a hair more than shoulder’s-width apart (the bar will be at about mid-thigh). Pull the shoulders back and down (never up!) so shoulder blades pinch together. Bend from the lower-back, back straight, as if you’re going to touch your toes. When the bar gets to your knees, you’ll bend them and “sit back” a bit – buttocks angling outward (but with a straight, strong back – no lower-back sway). Weight is focused back on the heels – knees parallel – and continue moving the bar down until it reaches the shins. Keep shoulders squeezed back and low.
To lift, push back through your heels in a single fluid motion – maintaining a neutral spine. Keep the bar moving as close to your body as possible until you’re in a straight standing pose again.
This is simply a push up done using a Bosu ball placed ball-down, platform-up. You can rest hands on top of the platform, or hold the side handles. Use proper push-up form and treat the Bosu platform as if it’s the floor.
Great for lower-body strength and explosiveness, the standing broad jump is like a kangaroo jump, propelling you forward as far as you can jump. Feet begin hips-width apart and parallel. When you land, you want to absorb shock with your muscles, rather than joints. Use small, forward jumps at first, and increase them as muscle strength increases.
Take a break and enjoy a wall sit. Ha! That’s what you think, until glutes, hamstrings and quads feel like they’re on fire. Stand against a wall, pushing your spine against it. Walk your feet out and “sit” down, until you knees form a 90-degree angle.
Medicine Ball Slam
This is great core and upper-body workout. Stand with feet hips-width apart, and the ball held just in front of your chest. You’ll start to squat down, shifting the weight to your heels, almost like a squat. Raise up onto your toes, arms moving forward and over your head with the ball. Then, bend back down as you slam the ball to the ground. Repeat. Back should always remain straight and knees stay behind the toes.
Stand with feet hips-width apart, core strong and chest up. Step out and then down to one side, slightly bent at the waist (back straight) just outside of the shoulder-width. Bent leg will be at about a 90-degree angle. Step back to center and repeat on other side.
If you have parallel bars or a dip station at home, great. Otherwise, modify this to a triceps dip using a bench or similar, stable object. In the latter case, sit with hands gripping the edge of the bench on either side of the hips. Slide forward so you’re off the bench with the lower back up against the edge. Beginners can use bent knees, more advanced dippers will move their feet out further, working towards straight legs on heels.
Abs tight and chest high, dip down, bending elbows until upper arms are parallel to the floor. Then push back up, keeping back straight, until the arms are straight. Squeeze the triceps and repeat.
Feel Better With This At-Home Full Body Workout Routine
In just nine simple steps, and 30-minutes or less, you’ll be able to enjoy a whole body workout, at home. It can be done in the morning, squeezed into a lunch break, or part of your daily wind-down after work or before going to sleep.
The result will be a stronger, fitter and more healthy you. Always let your body be your guide. Patience and accuracy at the beginning will result in more dramatic and long-lasting benefits.