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Pressed for Time? Effective Workouts in 30 Minutes

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person exercising

If you’re not sure how to work out effectively and efficiently in 30 minutes, try these 3 exercise shells! Consult with your doctor before beginning an exercise program.

Before You Start. Take 5 minutes to warm-up gradually, focusing on big movements that mimic the movements you’ll be doing in your workout.

After Finishing Workout. Start cooling down by continuing to move with less intensity. After about 5 minutes of light movement, your heart rate will be in a safe place to focus on static mobility or flexibility work with those muscle groups that were used most during your workout.

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30 Minute AMRAP Exercise

20-Minute A.M.R.A.P. (as many rounds as possible)

  • Choose 5 exercises that focus on multiple muscle groups. 
  • Perform 10 repetitions of each exercise. Once you complete all 5 exercises, start from the beginning and repeat the cycle for 20 minutes.
  • Take breaks and alter the intensity as needed.

 

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30 Minute Total Body Interval Workout

Total Body Interval Workout

  • 1  (20 seconds on/10 seconds off—8 times)
    • Choose 2 exercises, alternate between
    • 1 minute rest/transition
  •  (2 minutes)
    • Choose 2 core exercises, perform each for 1 minute
    • 1 minute rest/transition
  • Tabata 2  (20 seconds on/10 seconds off—8 times)
    • Pick 2 NEW exercises
    • 1 minute rest/transition
  •  (2 minutes)
    • Choose 2 NEW core exercises
    • 1 minute rest/transition
  • Final Cardio Blast  (4 minutes)
    • Choose 4 exercises, perform each for 1 minute

 

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30 Minute Cardio workout

Cardio Workout

Maybe you enjoy walking, running, cycling, swimming, or rowing. Pick your favorite and choose 1 of these outlines for a workout that will build your cardiorespiratory fitness! You define easy, moderate, and vigorous.

 

For additional workouts and more examples of movements to use, visit rec.arizona.edu/on-demand.