30 Minute
Workouts
Physical activity is extremely important in maintaining a healthy mind and body.
However, for many individuals finding the time to squeeze in an hour of exercise
is difficult and often is not completed. The Following are 30-minute workouts for
men, women, and children that can be completed anytime and anywhere.
These workouts can also be divided and completed in
portions throughout the day.
30 Minute
Workouts
Physical activity is extremely important in maintaining a healthy mind and body.
However, for many individuals finding the time to squeeze in an hour of exercise
is difficult and often is not completed. The Following are 30-minute workouts for
men, women, and children that can be completed anytime and anywhere.
These workouts can also be divided and completed in
portions throughout the day.
KIDS
30 Minutes of Physical Activity of Kids:
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Riding bikes
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Swimming
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Playing tag
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Jumping on a trampoline
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Having a dance party
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Jumping jacks during a commercial break
30 Minute Workout for Kids:
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Jog in place for 90 seconds
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Push Ups: 5 sets of 5 to 10 pushups (can be modified)
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Squats: have child squat for 90 seconds or do 5 sets of 5 to 10 (take breaks as necessary)
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Jump in place: jump as fast as possible for 90 seconds (take breaks as necessary)
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Planks: 4 reps of 30 seconds (Can be modified to child’s endurance.
Challenge and encourage them to hold plank as long as they can)
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Mountain climbers: 15 to 20 sets (can be modified to the child.
Challenge and encourage them to do as many as they can)
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Superman: 90 seconds (break up into 10-second intervals and increase
as the child grows stronger)
** Repeat circuit 2x **
Click here to see a detailed breakdown
Adults
30 Minutes of Physical Activity for Adults:
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Hiking
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Walking instead of driving
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Swiming
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Squats and Planks during commercial breaks
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Running up and down the stairs during a commercial break
30 Minute Workout for Men:
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Total-Body Warmup (x2):
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Prisoner Squats (20-30 seconds)
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Elevated Pushups, one hand on a dumbbell (15 seconds on each side)
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Prisoner Reverse Lunges (20 seconds on each side)
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Metabolic Resistance Training Round 1:
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Bulgarian or Regular Split Squats (20 seconds each side, 20 seconds rest in between)
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Dumbbell Chest Press (40 seconds, 20 seconds of rest)
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Pull-ups or TRX Rows or Dumbbell Chest-Supported Rows (40 seconds, 20 seconds of rest)
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Metabolic Resistance Training Round 2 (x3)
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Goblet Squats or Kettlebell Front Squats or Regular Back Squats or Front Squats with Barbell (40 seconds, no rest)
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Dumbbell Incline Press (40 seconds, NO rest)
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Dumbbell Chest-Supported Rows or Regular Dumbbell Rows (40 seconds on each side)
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Total-Body Finisher
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Total-Body Extensions (20 seconds, 10-second rest, 20 seconds, 10-second rest)
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Regular Pushups (20 seconds, 10-second rest, 20 seconds, 10-second rest)
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Alternating Lunges (20 seconds, 10-second rest, 20 seconds, 10-second rest)
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Burpees (20 seconds, 10-second rest, 20 seconds, 10-second rest)
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*BONUS ROUND
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Do the finisher again (Optional)
Click here to see a detailed video
30 Minute Workout for Women:
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Forward Lunges: 25 sets - start in standing position then place the right leg in front and bend both knees at 90 degrees, the left leg does not move but the knee is bent almost touching the ground. Push right heel back to return to start position. Now repeat on opposite side and alternate each time. Make sure that during your lunge the knee that is in front doesn’t go past your toes.
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Squat Jumps: Start with feet shoulder width apart and squat then jump as high as possible come down to a squat once you land. Ensure that you keep your back straight and keep head looking forward - repeat for 60 seconds
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Pushups: Start with arms shoulder-width apart and feet together. Make sure to keep your back straight. Lower chest to the ground and push up. This can be modified by crossing your ankles and bending your knees. Do 25 to 50 sets
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Burpee: Start in a standing position, squat down to the floor and kick your legs back, then jump back to squatting position and jump up as high as you can. - repeat for 60 seconds
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Squat: Start in standing pushing with your feet shoulder-width apart. Bend down and the knees keeping your back straight and head forward. - repeat for 60 seconds
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Jumping Jacks: Start with feet together and arms at your sides. Jump and push your feet to and move your hands from your sides up above your head. Jump again and return to start position. - repeat for 60 seconds
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T-Stabilization: Start with your body in a push-up position then switch your body weight to your left arm, raising your right arm above your shoulder forming a “T” shape. Hold for 5 seconds. Come back down to start position and repeat on opposite side. - Do 25 Sets
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Planks: Start in a pushup position, bend your elbows, and hold for 60 seconds. Make sure that you keep your back straight. This can also be modified to start at a pushup position and holding for 60 seconds, keeping back straight. Make sure to engage your core.