Only have half an hour to sweat and want to make every second count? The perfect 30-minute workout incorporates elements of strength and cardio to get your heart pumping and muscles working hard.
Wherever you are, if you have enough space for a yoga mat and a set of dumbbells (or even cans or water bottles), you can challenge all your muscles, reduce stress, and do both your body and mind good in that amount of time — you just need the right mix of moves.
I designed this workout to challenge your upper body, lower body, and (of course!) your core with a balance of slow-and-controlled resistance exercises and quicker-paced cardio moves.
Remember, as with any workout, to warm up properly before jumping in — and to keep your core tight throughout everything you do. To reap the most benefits from the dumbbell exercises here, keep your shoulders drawn back and down, move the dumbbells slowly and with control (never swing them), and don’t forget to breathe!
Try this workout two or three times per week to build full-body strength and boost your cardio.
Equipment needed: dumbbells (or two water bottles)
Time: 30 minutes
Instructions: After performing a five-minute dynamic warm-up to get your body ready to move, perform the moves below in order. Complete the indicated number of reps for each exercise before continuing on to the next, taking rest as noted. Once you’ve completed all 11 exercises, rest for one minute, then repeat the entire circuit twice more for a total of three sets.
1/ Inchworm
Good for: core, chest, arms
How to: Start in high plank position with feet just wider than hips. Wrap shoulders back and down and engage core and glutes. Bend arms, allowing elbows to point out at 45-degree angles from ribs, and lower body in one straight line until chest is a few inches above floor. Then, push through hands to press back up into plank position. That’s one rep. Perform 10 reps, then rest for 15 seconds and continue to the next move.
Pro tip: Inhale as you lower down and exhale as you push up.
READ MORE: 22 Resistance Band Exercises To Tone Your Entire Body
2/ Pushup
Good for: core, chest, arms
How to: Start in high plank position with feet just wider than hips. Wrap shoulders back and down and engage core and glutes. Bend arms, allowing elbows to point out at 45-degree angles from ribs, and lower body in one straight line until chest is a few centimetres above floor. Then, push through hands to press back up into plank position. That’s one rep. Perform 10 reps, then rest for 15 seconds and continue to the next move.
Pro tip: Inhale as you lower down and exhale as you push up.
3/ Tricep Kickback
Good for: core, triceps
How to: Stand with feet under hips, knees bent, and torso slightly tilted forward; hold a dumbbell in each hand. Keep back straight, bend arms 90 degrees at elbows so triceps line up along back. This is your starting position. From here, draw shoulder blades back and down, engage core and triceps, then extend at elbows to straighten arms and lift dumbbells up and back. (Upper arms should remain still; only lower arms should move.) Once arms are straight, pause, then return to starting position with control. That’s one rep. Perform 10 reps, then rest for 15 seconds and continue to the next move.
Pro tip: Avoid swinging your arms and maintain as much control as possible.
4/ Single-Leg Row
Good for: core, legs, back
How to: Stand with a dumbbell in each hand. Put weight in right foot, engage core, and hinge at hips to lower chest and extend left leg straight back until both are parallel with floor and arms extend straight down. This is your starting position. From here, pull shoulder blades back and bend at elbows to row dumbbells up to sides. Pause, then extend arms with control to return to starting position. That’s one rep. Perform 5 reps, switch legs, and repeat. Then, rest for 15 seconds and continue to the next move.
Pro tip: Keep spine and shoulders back and down long throughout entire movement.
5/ Squat Floor Taps
Good for: full body, cardio
How to: Start standing with feet hip-width apart, toes facing forward, and hands at sides. Jump feet apart and push hips back to sink seat into a squat position, while simultaneously leaning torso forward and touching left hand to floor. Press through feet to reverse the movement and jump back to start position. Repeat, this time touching opposite hand to floor. That’s one rep. Continue for one minute, then rest for 15 seconds and go to the next move.
Pro tip: Keep glutes and quads engaged and chest open throughout entire movement.
6/ Alternating Lunge With Bicep Curl
Good for: core, legs, biceps
How to: Start standing with feet shoulder-width apart and a dumbbell in each hand. Take a big step forward with right foot and lower down into a lunge until both legs form 90-degree angles. In this position, bend at both elbows to curl dumbbells up to shoulder height. With control, lower dumbbells, then press through right foot to extend legs and step back into start position. That’s one rep. Perform 10 reps per leg, then rest for 15 seconds and continue to the next move.
Pro tip: Keep hips square and core engaged throughout movement.
7/ Abs Dumbbell Thread
Good for: core, arms
How to: Sit on a mat with feet flat on the floor, knees bent, and one dumbbell held by ends between both hands. Lean torso back slightly and lift legs with bent knees so shins are parallel to floor. Engage core. This is your starting position. Scissor legs to reach right leg up and left leg down, simultaneously passing dumbbell from left hand to right between legs. Reverse the movement, this time passing dumbbell from right hand to left between legs. That’s one rep. Continue for one minute, then rest for 15 seconds and go to the next move.
Pro tip: Up the challenge by twisting torso toward top leg while passing dumbbell from hand to hand.
8/ Plank Knee-To-Nose
Good for: full body
How to: Start in high plank position with left foot lifted slightly up off floor. Exhale and pull left knee toward chest while rounding spine to bring nose toward knee. With control, reverse movement to return to plank position with left foot lifted. That’s one rep. Perform 10 reps, repeat on the other side, then rest for 15 seconds and continue to the next move.
Pro tip: Keep core tight to avoid sinking into the lower back.
9/ Plank Knee-To-Elbow
Good for: full body
How to: Start in high plank position. Lift left foot up off floor and drive toward left elbow while keeping hips level and back flat. With control, reverse movement to return to start. That’s one rep. Perform 10 reps, repeat on the other side, then rest for 15 seconds and continue to the next move.
Pro tip: Keep core tight to avoid sinking into lower back.
READ MORE: DIY Your Own Butt Workout At Home With These 15 Moves
10/ Plank Knee-To-Opposite-Elbow
Good for: full body
How to: Start in high plank position. Lift right foot up off floor and drive toward left elbow while keeping hips level and back flat. With control, reverse movement to return to start. That’s one rep. Perform 10 reps, repeat on the other side, then rest for 15 seconds and continue to the next move.
Pro tip: Keep core tight to avoid sinking into lower back.
11/ Mountain Climbers
Good for: full body, cardio
How to: Start in high plank position. Keep shoulders over wrists and back flat while quickly driving left knee toward chest, returning it to start, and repeating with right knee. That’s one rep. Continue alternating like this for one minute, then rest for one minute before repeating entire circuit again from the top.
Pro tip: Gaze just in front of hands, keep shoulder blades spread wide across back and core tight!
This article was originally published on www.womenshealthmag.com