There are days when you want to work out, but you don’t necessarily want to spend a lot of time doing it. Cutting your workout down to just 30 minutes can still add lots of benefits. Shorter more intense workouts can be just as good as one long, steady one.
Here is a 30 minute (moderate) full body workout, no equipment needed, that will get you going for the day:
Workout includes rest times, but please take water breaks and rest as needed. If it takes you more than 30 minutes due to extra rest and water breaks…then so be it. Always consult your physician before starting any nutrition and/or exercise program. Ask your physician about any questions about a medical condition.
Step 1: Stand up straight, legs and feet together, and hands on your hips.
Step 2: Bring your left leg back and slowly lower yourself until your right knee is bent at a 90 degree angle and your left leg is bent – the lower part of your left leg (calf) should be parallel to the floor. Make sure your knee of whichever leg is in front does not go past your toes.
Step 3: Squeezing your glutes, slowly bring your left leg back up together with the right leg. Repeat for the total amount of desired repetitions then switch to the other side.
V push ups:
Step 1: Get into an all fours position on the floor. Palms should be facing down and slightly inward. Raise your butt and heels towards the ceiling and make sure your arms are straight. All your weight is now supported by your toes and hands.
Your head should be in line with the space between your hands and your butt should be higher than your head, forming an upside down letter ‘V’.
Step 2: Slowly lower your forehead towards the floor, but not on it. Aim for the space between your hands.
Step 3: Slowly lift yourself back up and straighten out your arms. Repeat for the total amount of desired repetitions.
Advanced: lift one leg
Step 1: Place your palms face down on the floor, elbows straight. Legs should be straight, heels up with only your toes on the floor. Body is up off the floor (the position should mimic a traditional push up start position)
Step 2: One at a time, at a brisk pace, bring one leg in towards your chest, bending at the knee. Envision the floor is a mountain and you are climbing it so your feet would provide the traction to climb.
Step 3: Continue alternating legs at a brisk pace. Repeat for the total amount of desired repetitions.
Side lying leg lifts:
Step 1: Lay down on your right side on a mat. Use your right elbow to prop yourself up and use your left arm for support by placing your left palm face down in front of you. Keep your legs and feet together. Knees can be slightly bent if you choose.
Step 2: Keeping your abs tight, slowly raise your left leg to the ceiling. Left leg should be straight or slightly bent.
Step 3: Lower the left leg back on top of the right leg. Repeat for the total amount of desired repetitions then switch to the other side.
Step 1: Stand with a wide stance, back straight, legs straight, toes pointed out a 45 degree angle. Place your hands on your hips for balance and support.
Step 2: Slowly bend at the knees and lower your body into a squatting position. Don’t let your knees go past your toes.
Advanced: lift your right heel and perform the exercise, then lift your left heel. Or lift both at the same time.
Step 1: Lay down on your back on the floor or mat. Knees bent, feet flat on the floor. Place your hands behind the base of your neck (for support only).
Step 2: Using your core (ab) muscles, bring your chest towards your knees, stopping halfway for a crunch and not a full sit up.
Step 3: Lower yourself back down to the floor to start position and repeat for the desired amount of reps.
Advanced: straighten your legs out in front of you and hold them up just above the floor.
Step 1: Lay down (stomach down) on the floor. Prop your body up by coming onto your toes and bending your elbows underneath you. Your butt should be down, back straight, head in alignment with your spine.
Step 2: Hold this position for the total amount of desired time.
Modification: Also, bend at the knees and keep your knees on the floor. (So knees, toes, and elbows are supporting your body weight).
Advanced: Lift one leg – keeping it straight- and hold just above the floor
Step 1: Prop your body up on the edge of a chair or bench by placing your palms down and gripping the edge. Feet should be flat on the floor. Elbows are straight, knees are bent.
Step 2: Lower your body towards the floor past the edge of the chair – do not touch your butt to the floor.
Step 3: Push yourself back up into the start position. Repeat for the total amount of desired repetitions.
Advanced: Instead of keeping both legs bent with feet flat on the floor, straighten both legs out in front of you and place heels only on the floor for support.
Advanced: Lift one leg to do single leg tricep dips.
Need some ideas for stretching? Use these last remaining minutes to perform stretches. Try to hold each stretch for a maximum of 30 seconds.
This post was updated 3/7/2016.