Slideshow: The 30-Minute Workout Routine
Medically Reviewed by Poonam Sachdev on February 22, 2022
The 30–Minute Fitness Blitz
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Beginner Squats: For Thighs
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Squats: For Thighs
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Forward Lunge: For Thighs
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Deadlift: For Hamstrings
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Bridge: For Glutes
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Push-Ups: For Chest and Core
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Chest Press: For the Chest
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Bent-Over Row: For Back and Biceps
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Shoulder Press: For Shoulders
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Cable Pull Down: For Upper Back
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Bicycle Crunch: For Core & Abdominals
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Side Plank: For Core or Abdominals
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Go For 20 Minutes
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Cardiovascular Training
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How Often?
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IMAGES PROVIDED BY:
(1) George Doyle / Stockbyte / Getty Images
(2-13) Brayden Knell / WebMD
(14) Stockbyte / Getty Images
(15) Brayden Knell / WebMD
(16) amana productions inc. / Getty Images
REFERENCES:
Jonathan Ross, personal trainer; owner, Aion Fitness, Bowie, Md.
Petra Kolber, spokeswoman, the IDEA Health and Fitness Association; contributing editor, Health magazine.
American College of Sports Medicine: "Physical Acitvity and Public Health Guidelines."
Kathleen M. Zelman, MPH, RD, LD Director of Nutrition, WebMD.
February 22, 2022
Medically Reviewed by: Poonam Sachdev, MD
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