No Excuses, Full Body 30 Minute Workout

I’ve been experimenting with and creating my own strength workouts lately. I wanted something my mom and I could do 3 times a week for 30 minutes. This will be perfect for when we start running more and don’t feel like spending an hour or more at the gym. I’m planning on creating an ebook of these workouts, along with video how-tos for the exercises. You do a different, full-body workout 3 times per week for 4 weeks before the plan changes. Let me tell ya…I have been feeling sore lately!

This type of workout is different for me because I’ve always focused on lifting heavier and not tracking my rest periods. On upper body days I remember feeling like I hadn’t really worked out at all.

This workout is 30 minutes…which sounds short, but you’ll be dripping in sweat like I have been. You only need a set of dumbbells. You get a 1 minute break in between each group of exercises before moving on to the next. You’ll hit every major muscle group and it includes cardio/plyo moves. 

I’ll explain more below:

30 Minute Total Body Workout
Although I say “AMRAP” I don’t mean that you should be flying through each thing trying to get as many reps as possible. Go through each exercise as you would in any normal workout…the key thing is focusing on your form.

I have been using 10 pound dumbbells for my workouts, though I’d suggest a lighter pair and a heavier pair. For example, you might need heavier weights for DB (dumbbell) squats.

Each week, you should be improving. So the first week I could only do 2 rounds of the first group, then the second week I got 2 rounds + the first exercise done. If you feel you can up your weights the next week, do so. You should be struggling for those last few reps, not blowing through each exercise.

Hmm…trying to think of what else to tell you about this workout…I know once I click publish I’m going to remember stuff!

With 1 minute breaks after each group, it’s a 28 minute workout. If you need longer than a 1 minute break, take it, and see if the following week you can cut down your rest time. 

When I wrote up my workouts, I figured, this won’t be that hard…I’ve lifted with barbells before, psh, lunges with dumbbells is a piece of cake! Nope, I was dripping with sweat and so sore the next day. Having each round be timed is what really challenged me, and has helped me lose 5 lbs in the 2 weeks I’ve been following my plan.

This is an example of what the workouts in my future ebook will be like…now I just have to sit down and write it/create videos! :)

Edited to add: I’m linking this post up to the Wild Workout Wednesday link-up. If you have a workout to share, join in!

If you try this, please leave a comment or tweet me with your feedback, I’d love to hear it as I work on creating more workouts.

What’s your favorite way to lift weights? Slow and heavy? Circuit style? Or mix it up?

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Comments

  1. I always create a circuit to do, superseting 2 or 3 exercises together! Lower body and upper body on the same day though!
    Rebecca @ Strength and Sunshine recently posted…Wild Strawberry Protein PancakesMy Profile

  2. This looks like a great sweaty 30 minutes. Could you explain what AMRAP means? Thanks!
    Sandra Laflamme recently posted…The Benefits of Inversion and a review of the Teeter Hang Ups Inversion TableMy Profile

  3. Looks like an awesome workout! Love that it’s only 30 mins!!! Thanks so much for linking up :)
    Annmarie recently posted…Wild Workout Wednesday: Total Body BurnerMy Profile

  4. Seriously – this sounds like an awesome workout! Curious – do you have a link to a straight-leg bicycle – haven’t heard of this one and it sounds perfect for the knee problems I’m having.
    Alisa @ Go Dairy Free recently posted…Dairy-Free Girl Scout Cookies: Yes, They Do Exist!My Profile

  5. I am definitely a fan of circuit style workouts that get you working hard in 30 minutes or less. This one looks right up my alley. I just pinned it to add to my routine next week! Thanks for sharing #wildworkoutwednesday
    Lauren @ Fun, Fit, and Fabulous! recently posted…Workout Wednesday – What’s in my gym bag + A Leg Burning Workout!My Profile

  6. My boyfriend and I did this workout together on Saturday! I am still sore. The only change we made was subbing in plank reaches for renegade rows (renegade rows are HARD), and we did it twice for a 60 minute workout. Loved it!! Thanks

    • Thanks so much for the feedback! I’m glad you liked it! Twice for 60 min – wow that’s intense but good for you for getting it done. I’m working on my ebook plan now so there will be multiple workouts like that one put together as a 12 week plan – I’ll keep you posted!

      • Please do! I’m always on the lookout for new circuit workouts. I like to run and he likes to lift heavy, so these types of workouts are a happy medium for us to do together :)

  7. When you do exercises like renegade rows or walking lunges, is the rep count for each arm or leg? For instance, it says 10 walking lunges, so is that 10 for the right leg and 10 for the left?

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