What Is The Best 30 Minute Workout For You?
The best 30 minute workout will leave you sweating, out of breath and burning calories faster than an hour workout. The goal is to perform an intense 30 minute workout that does not include long rest time and boosts your body’s fat burning power during and – more importantly – after your workout as well.
Check out these exercises and start burning fat in just 30 minutes per day.
Full Body Workout Options
When performing full body workouts, you want to target as many muscles as possible. Ideally, these will be large muscle groups that incorporate many smaller muscles at the same time. For instance, pushups not only work the chest, they also work the legs, core and triceps. While some muscles are used more than others during pushups, this is a great addition to a proper 30 minute home workout.
We have come up with a full body workout that can be done in 30 minutes and will help you shed pounds faster than spending all night at the gym. Before getting started, you will need the following:
- Jump rope
- Dumbbells with varying plate weights or a couple of kettlebells.
You can switch out dumbbells for kettlebells. Another option is to choose an adjustable dumbbells.
So, let’s get started:
One Leg Lunges
Holding a weighted dumbbell in each hand, you will want to do one leg lunges. This is great for your core, legs and arms. This is done by:
- Taking a big step.
- Bend both knees so the back knee is nearly touching the ground.
You will want to keep your torso straight and take the next step with the opposite leg. Ideally, you will do 10+ reps on each side.
Pushups are simple and straightforward. Elevated pushups (feet placed on a step or chair) can be substituted if regular pushups are too tough. A set should be 10 – 20 pushups, depending on your fitness level.
A one to two minute session of jumping rope. This will boost calories burned greatly and is an excellent leg workout.
Dumbbell Chest Press
Drop to the floor and perform a set of dumbbell presses. Choose a hard weight and perform 8 – 12 reps on each arm.
Single Leg Deadlift Rows
Alternating deadlift rows. Essentially, you will hold a kettlebell or dumbbell in the opposite hand of the leg that is performing the exercise. Standing with one leg flat and the other behind you, squat slightly down while performing a row. You will not switch legs. Ensure that each side performs a set of 10.
This is a very hard workout to explain, the following video is a great example of a single leg deadlift row.
Burpees are a great way to get your heart pounding, but they are hard to explain. Basically, you will squat down, place your hands on the floor and kick your legs back into a pushup position. From here, you can do a pushup if you want and jump back into a squat and stand. Oftentimes, people jump up from a squat for a little added difficulty.
A good example of a burpee can be found here. You will want to perform 10 reps.
Grab two dumbbells and hold them at your shoulders. Squat down and when rising, press the dumbbells above your head. You will want to do 15 reps of this exercise.
These are 7 great exercises that will work all of your big muscle groups and leave you dead tired at the end. Your goal is to ensure little to no rest between exercises and sets. If you must take a rest, allow for only a 20 second rest at the very most.
This is a 30 minute workout for women and men, but the best 30 minute workout must be performed with high intensity. Always push to add more weight and make your workout excruciating.
If by the end of your first round you still have time remaining, repeat the exercises again. You should be able to fit in two sets of these exercises.
30 Minute Core Training Workout
If you want to work your core, you can perform a 30 minute ab workout that will leave your stomach burning. A great workout will include bouts of cardio and exercises aimed at strengthening the core.
You can add in any exercises you like, but a solid routine is as follows:
- Warm up with 2 – 3 minutes of jumping rope.
- Perform mountain climbers for 60 seconds. This is done by going into a pushup position and alternating bring each knee to your chest. Quickly – no slouching here.
- Dumbbell crunches will be next. Lay flat on your back with both arms holding dumbbells straight above your chest. Keep your knees up so that your feet are in the air. Now, perform a crunch. This should be done for 20 reps.
- Bicycle crunches are next. Place both feet on the floor while laying on your back. Bring one knee up to your chest and bring the opposite elbow to the knee by performing a crunch and twisting. Repeat for 20 reps on each side.
- The final exercise will be leg lifts. Lay flat on your back and lift both legs in the air to a 45 degree angle, paying close attention to keep them straight. Now, lower the legs to right above the floor and lift again. Perform 10 – 20 reps.
One full set of this should take 10 – 15 minutes. You will want to aim for at least 2 sets of this 30 minute workout at home 3 – 4 times per week.
Remember, the best 30 minute workout for you may be different depending on your goals. If you minimize rest periods and utilize a difficult weight, you will see results.
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