Workouts › 30-Minute Workouts

30-minute workouts

Thirty minutes gets you a full session: three strength supersets, or a main conditioning circuit plus a finisher. Two or three of these a week cover what the guidelines recommend.

Strength

Strength30 minNo equipment

30-Minute Bodyweight Strength Workout

Full body · Push-up, Reverse lunge, Single-leg glute bridge…
Strength30 minNo equipment

30-Minute Bodyweight Strength Workout (Legs and core)

Legs and core · Rear-foot-elevated split squat, Single-leg Romanian deadlift, Dead bug…
Strength30 minDumbbells

30-Minute Dumbbell Strength Workout

Full body · Dumbbell goblet squat, Dumbbell floor press, One-arm dumbbell row…
Strength30 minDumbbells

30-Minute Dumbbell Strength Workout (Lower body and pull)

Lower body and pull · Dumbbell Romanian deadlift, One-arm dumbbell row, Dumbbell split squat…
Strength30 minKettlebell

30-Minute Kettlebell Strength Workout

Full body · Kettlebell goblet squat, Kettlebell overhead press, Kettlebell deadlift…
Strength30 minKettlebell

30-Minute Kettlebell Strength Workout (Single-side strength)

Single-side strength · Single-leg kettlebell RDL, Kettlebell clean and press, Goblet split squat…
Strength30 minResistance bands

30-Minute Band Strength Workout

Full body · Banded squat, Banded row (door anchor), Banded Romanian deadlift…
Strength30 minResistance bands

30-Minute Band Strength Workout (Hinge and pull)

Hinge and pull · Banded good morning, Banded lat pulldown (anchored high), Banded chest press (anchored)…
Strength30 minFull home gym

30-Minute Home Gym Strength Workout

Squat day · Barbell back squat, Pull-up, Dumbbell bench press…
Strength30 minFull home gym

30-Minute Home Gym Strength Workout (Deadlift day)

Deadlift day · Barbell deadlift, Dumbbell overhead press, Chin-up…

Conditioning

Conditioning30 minNo equipment

30-Minute Bodyweight Conditioning Workout

Quiet (no jumping) · Bodyweight squat, Slow mountain climber, Reverse lunge…
Conditioning30 minNo equipment

30-Minute Bodyweight Conditioning Workout (High intensity)

High intensity · Squat jump, Push-up, High knees…
Conditioning30 minDumbbells

30-Minute Dumbbell Conditioning Workout

Dumbbell circuit · Dumbbell thruster, Alternating dumbbell snatch, Dumbbell reverse lunge…
Conditioning30 minDumbbells

30-Minute Dumbbell Conditioning Workout (Quiet (no jumping))

Quiet (no jumping) · Dumbbell goblet squat, Dumbbell push press, One-arm dumbbell row…
Conditioning30 minKettlebell

30-Minute Kettlebell Conditioning Workout

Swing-based · Kettlebell swing, Kettlebell goblet squat, Push-up…
Conditioning30 minKettlebell

30-Minute Kettlebell Conditioning Workout (Clean and press)

Clean and press · Kettlebell clean (alternate), Kettlebell swing, Goblet reverse lunge…
Conditioning30 minResistance bands

30-Minute Band Conditioning Workout

Band circuit · Banded thruster, Banded row (fast), Mini-band lateral walk…
Conditioning30 minResistance bands

30-Minute Band Conditioning Workout (Quiet (no jumping))

Quiet (no jumping) · Banded thruster, Band pull-apart, Reverse lunge…
Conditioning30 minFull home gym

30-Minute Home Gym Conditioning Workout

Mixed circuit · Dumbbell thruster, Jump rope, Pull-up…
Conditioning30 minFull home gym

30-Minute Home Gym Conditioning Workout (Barbell complex)

Barbell complex · Light barbell complex (deadlift → row → front squat → press), Jump rope, Push-up…

Mobility

Mobility30 minNo equipment

30-Minute Bodyweight Mobility Workout

Desk-body reset · Cat-cow, Thoracic open book, Couch stretch (hip flexor)…
Mobility30 minNo equipment

30-Minute Bodyweight Mobility Workout (Hips and low back)

Hips and low back · 90/90 hip switch, Pigeon stretch, Hamstring floss…
Mobility30 minDumbbells

30-Minute Dumbbell Mobility Workout

Loaded mobility · Goblet squat pry, Light dumbbell RDL (slow), Light Cossack squat…
Mobility30 minDumbbells

30-Minute Dumbbell Mobility Workout (Shoulders and hips)

Shoulders and hips · Dumbbell halo, Goblet squat pry, Light lateral lunge…
Mobility30 minKettlebell

30-Minute Kettlebell Mobility Workout

Shoulders and hips · Kettlebell halo, Kettlebell goblet squat pry, Kettlebell arm bar (light)…
Mobility30 minKettlebell

30-Minute Kettlebell Mobility Workout (Full-body flow)

Full-body flow · Kettlebell around-the-world, Goblet Cossack squat, Kettlebell halo…
Mobility30 minResistance bands

30-Minute Band Mobility Workout

Shoulders and upper back · Band shoulder pass-through, Slow band pull-apart, Band hamstring stretch…
Mobility30 minResistance bands

30-Minute Band Mobility Workout (Lats and hips)

Lats and hips · Band shoulder pass-through, Banded lat stretch, Band hamstring stretch…
Mobility30 minFull home gym

30-Minute Home Gym Mobility Workout

Lifter recovery · Passive bar hang, Rack-assisted deep squat, Bench thoracic extension…
Mobility30 minFull home gym

30-Minute Home Gym Mobility Workout (Overhead and hips)

Overhead and hips · Passive bar hang, Bench thoracic extension, Wall slide…

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