30 Minute Full Body Workout Routine

Working out and being in good health is a goal for a lot of people. If this is you, getting in a 30 minute full body workout can help you start achieving your goal. This workout will get you sweating and having a good pump afterwards!

It’s hard for many of us to get in a good workout considering that most of us are working full time jobs and have other responsibilities. If you can set aside some time for a 30 minute full body workout, I promise you’ll feel refreshed and accomplished. 

During this 30 minute full body workout you will be using a lot of compound movements which are great for challenging yourself with additional weight. 

Full body workouts consist of targeting your core muscle groups in one workout session. This is a big reason why I do these type of workouts because it a quicker routine that makes you work for your results. No one ever said progress was pretty.

Progress is a major motivating factor in everyone’s workout goals. If we aren’t making progress, we get discouraged. After 2 weeks of doing this 30 minute full body workout routine, you’ll see that you can endure more and feel stronger. This is the exciting step because you are getting stronger you can add more reps or weight to the routine.

Note: I add supersets to all of my routine workout sets so that I can engage more muscle groups and work up a sweat. These will seem difficult in the begging, but after you keep doing this 30 minute full body workout, it’ll become easier as you will be seeing and feeling the results. 

The 30 Minute Full Body Workout

What you’re going to need: An exercise mat and dumbbells. Also, you need an open space that will allow you to move without any complications. 

Exercise Split

• Superset 1:
  • Hammer curls
  • Shoulder dumbbell side raises
• Superset 2 
  • Walking lunges
  • Push ups
• Superset 3
  • Bicep curls
  • Air squats
• Finisher
  • Push ups
  • Shoulder dumbbell raises

Directions

For Superset 1, you will need to complete 8 to 10 reps of each workout exercise. You will complete 3 sets of each exercise. The way that supersets work is that you will complete 1 set of 8 to 10 reps of hammer curls and then complete 1 set of 8 to 10 reps shoulder dumbbell side raises. Then you will rest for a complete 60 seconds and then repeat until you have completed the full 3 sets.

For Superset 2, you will complete 8 to 10 reps of the walking lunges and then 10 to 12 push ups for 4 full sets. After you complete 1 set of walking lunges and push ups you will rest for 30 second. Then you will repeat the superset until you have finished 3 completed sets.

For Superset 3, you will complete 8 to 10 biceps curls and 12 to 15 air squats. After you finish 1 full set of biceps curls and air squats you will then rest for 30 seconds. You will do this over again until you have done 4 full sets of bicep curls and air squats.

Finisher: You will be doing 10 to 12 push ups and 10 to 12 reps of shoulder dumbbell raises. You will complete 4 sets. After completing 1 full set, rest for 45 seconds. Repeat this superset split until you finished all of you sets.

30 Minute Full Body Workout Exercises

Hammer Curls

• Stand up straight with both feet slightly apart and your dumbbells should be in each hand.
• Keep your biceps in place and rotate your wrists so that one end of the dumbbell is slightly forward.
• Squeeze your biceps and lift your dumbbells to your shoulders while keeping your shoulders down and back.
• Now slowly lower your weights back down to your sides.
• Continue this exercise for 8-10 reps on each side. Your rest period will be 45 seconds.

Benefits

Hammer curls are targeting one muscle, the long bicep muscle. They are isolation movements (link), which is an exercise targeting one muscle group.

• Hammer curls can increase the strength and size of the bicep
• Can improve wrist strength and stability.
• Boosts are muscle endurance
• Strengthens your overall grip

Shoulder Dumbbell Side Raises

• Stand up straight with feet slightly apart. 
• Have you arms down to your side with your palms facing your thigh holding dumbbells in each hand. I recommend starting off with either 5lb dumbbells or 10lb dumbbells. 
• Keeping your back straight and tightening you core, lift your are sideways where they are lifted in the air to the height of your shoulder. 
• Then you bring both arms down to your side slowly.
• You will continue this exercise for 8 to 10 reps. The rest period is 60 seconds.

Benefits

Shoulder dumbbell raises are strengthening your shoulder and upper body back muscles which builds strength in your rear deltoids and upper body. Having strong deltoids makes your upper body look bigger and more toned as well.

Walking Lunges

• Stand up straight with your feet shoulder width apart.
• Holding your arms down with the dumbbells down to your side, you will then push your right knee out in a 90 degree angle. Make sure your left knee is hovering over the floor and not touching the floor. Make sure your back is straight as well.
• Then you will push your right knee back until you are standing straight again. You will repeat this process with your left leg as well. After you complete the right and left leg that would be 1 rep.
• Continue this until you have completed 8 to 10 reps for 3 sets. Rest for 60 seconds.

Benefits

The benefits of walking lunges are having stronger quad and hamstring muscles. This exercise also targets your glute muscles (butt) as well as your lower back. Because of this targets multiple muscle groups you have to make sure your form is correct. These will have your legs sore but will strengthen and grow your legs. This is a great exercise to add into your 30 minute fully body workout routine.

Push-ups

• Get down on all fours, placing your hands a bit wider than your shoulder width. 
• Make sure your arms and legs are straight.
• Tighten your core and then lower your body until your chest is hovering above the floor.
• You will do a slight pause and then push your body back up.
• You will then repeat this for 10 to 12 reps for 4 sets. Your rest period is 45 seconds.

Benefits

Push ups are a calisthenic exercise. This means that you are using your body weight to workout. Push ups are targeting the chest triceps, your core, deltoids, and more. This exercise is a good one to add to your workout routines as a superset. It’s very effective and with progression, you will feel and see the benefits adding push ups into your 30 minute full body workout. 

Bicep Curls

• Start standing straight up and having your feet shoulder width apart.
• Hold your dumbbell in each and and make sure your elbows are resting at your sides.
• Your forearms should extend in front of your body.
• Then you will bring the dumbbells all the way up towards your body and should reach your shoulders by bending your elbows. 
• Reverse the curl down back to your sides slowly.
• Repeat this exercise for 8 to 10 reps until you have complete 3 full sets.

Benefits

Adding bicep curls to your 30 minute full body workout will help you strengthen your arms and grow your bicep muscles. Bicep curls are targeting your forearms, elbow flexibility, and shoulder stabilization. Doing bicep curls helps you maintain a healthy upper body.

Air Squats

• First, stand with your feet shoulder width apart with your feet pointed slightly outward.
• Put your arms straight forward at a 90 degree angle shoulder width apart.
• Tighten your core muscles and pull your shoulders back so your chest is pointing out slightly.
• You will lower your body down while keeping your core tight and lower back is slightly curved. Your hips will be lower than your knees.
• Hold this position for a couple of seconds and then return to stand position.
• You will continue this exercise for 12 to 14 reps until you complete 4 full sets. Rest for 30 seconds.

Benefits

Air squats target your glutes while building and strengthening your lower body. They also target your quads (quadriceps), hamstrings, lower back, and hip flexibility. Air squats also target your core as well. This exercise is good for strengthening  and growing your lower body.

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