Only Have 30 Minutes Full Body Workout

Last Thursday I got held up at work and wasn’t able to leave in time to make the strength training class, Pure Muscle, I usually take on Thursdays at my gym, La Jolla Sports Club.  Ray and I needed to run to the grocery store, cook dinner, take Cooper for a walk, and plan out some upcoming trips, which didn’t leave me much time for a workout.

I find the key to working out when you don’t have a lot of time is to perform moves that use multiple muscle groups and that you can do on both sides at the same time. I also do my best to keep moving during the whole workout and limit the amount of breaks I take, which helps keep my heart rate up.

Only Have 30 mins Full Body Workout (Length apx 30 minutes / Equipment: dumbbells, mat, & bosu ball)

3 Minute Cardio Warm up: ride the bike, walk or jog on the treadmill, or do the elliptical machine

Set 1 (complete 3 rounds)

  • Plank Dumbbell Row with Push up – 16 reps (perform row on right arm, perform push up, and then perform row on left arm)
  • Sit Squat- 20 reps
  • Shoulder Front & Lateral Raise – 16 reps

Cardio (complete 1 round)

  • Squat Jumps – 30 seconds
  • Mountain Climbers – 30 seconds

Set 2 (complete 3 rounds)

  • Bicep Curl – 16 reps
  • Walking Lunge with Arms Overhead – 10 lunges on each  leg
  • Tricep Dips – 16 reps

Cardio (complete 1 round)

  • Jumping Lunge -30 seconds
  • Mountain Climbers – 30 seconds


I used 10 pound dumbbells for the plank dumbbell row, 5 pound dumbbells for the shoulder front and lateral raise, and 8 pound dumbbells for the other exercises.

Provided below are links that illustrate how to perform each move as well as tips and modifications for your reference.  A few easy ways to modify any workout to fit your fitness level are to decrease the number of reps you perform (or for how long you perform the exercise) or by using lighter weights or body weight only.

Plank Dumbbell Row with Push up/ To modify this exercise, do not perform the push up in between each row.

Sit Squat / I performed this move using a bosu ball, but you can also use a bench or step bench.  When performing this move make sure that your chest is up and that your knees do not go past your toes.

Shoulder Front & Lateral Raise/ / Make sure that your hands do not go past your shoulder level.

Squat Jumps/

Mountain Climbers /

Bicep Curl / / To make this exercise more challenging, perform this exercise while standing on the blue side of the bosu ball.

Walking Lunge with Arms Overhead /

Tricep Dips/ To make this exercise more challenging try performing it with one leg straight up in the air (perform 8 with right leg up and then 8 with left leg up). You can also perform this move using a bench.

Jumping Lunges/ /

Enjoy the rest of your Saturday!


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