In my Q&A post I talked about finding the motivation to workout after baby (and in general) and discussed the shift I made in my own fitness routine after Chase was born. I quickly realized that workouts did NOT need to last an hour to be effective and I needed to be smart with the small amount of time I had to workout at home when Chase was napping if I wanted to accomplish anything else on my to-do list other than a workout while he slept.
I increased the intensity of my at home workouts but cut my typical pre-baby workout time significantly, so I was often done in 30 minutes or less. Workouts became more efficient and understanding I could work up a sweat and knock out a workout in under 30 minutes and didn’t need a full hour was huge for me as well from a consistency standpoint.
For today’s post, I wanted to share a roundup of fifteen 30-minutes-or-less workouts you can easily do at home. I broke them up into three groups of five workouts: One total body group, one upper body group and one lower body group. (The upper and lower body workouts require the use of dumbbells. If you don’t have any at home and would like to purchase them, I highly recommend checking out used sporting goods stores for discounted weights.) Hopefully this post will be a good post to bookmark and keep on hand when you are looking to work out at home and don’t want to spend more than 30 minutes working up a sweat!
Note: For detailed descriptions of the exercises in each workout and important form cues, click on the links to be directed to the full workout post.
Total Body Workouts in 30 Minutes or Less (No Equipment Required)
This workout incorporates three blocks that you will rotate through four times. The first round is the longest and the duration of each subsequent round decreases a bit. Hopefully this serves as motivation to stick with it, knowing you’ll knock out the hardest part of the workout first!
This workout incorporates total body plyometric exercises that will spike your heart rate. You’ll progress through the workout in a decreasing repetition format and can move down the line or perform exercises in supersets of two.
- Total Body Floor Workout (Low Impact)
This Total Body Floor Workout is perfect for days when you don’t have any equipment to work with and cannot make any noise during a workout. It’s a low impact, totally silent workout that will work your upper body, lower body and core through three rounds of exercises that will have your muscles feeling the burn!
Don’t hate me, but this workout is technically 32 minutes (if you stick to the allotted time), so it’s a little over the 30-minute threshold of this post, but I had to include it because it’s a great go-to for me when I really want to WORK and challenge myself to the max. The workout will work your whole body in the following format: Lower Body / Upper Body / Core / Cardio in short bursts of 20-seconds on followed by 10 seconds off.
No you don’t need to do this workout in your driveway but you totally could since it doesn’t require any equipment. To do this workout you’ll work your way up from 10 reps all the way to 100 reps of an assortment of exercises that will alternate upper body, lower body, cardio and core exercises (in that order).
Upper Body Workouts You Can do at Home (Dumbbells Only)
As the name of the workout implies, you’ll cycle through one minute of upper body strength exercises for a total of three total rounds. If you decide to try this workout and have been strength training for a while, I encourage you to challenge yourself and lift heavy. Don’t worry about the number of reps you complete during each one-minute round. Focus instead on flexing your muscles and your form. If you fail out during the minute you’re working, don’t worry about it. Shake your arms out and try to get in another rep or two before the minute is up.
This is one of those random workouts I shared on the blog that I personally reference ALL THE TIME because I love it so much. It’s a challenging workout because it incorporates both supersets and drop sets (which also makes it a lot more fun that most upper body workouts) and it’s a workout I find myself going back to time and time again. I have to really book it to make it through this workout in 30 minutes so you may go a bit over in time but try not to rush if it will cause you to sacrifice form.
If you’re looking for a no-nonsense workout that focuses solely on strength training, this is the one for you! It will work your biceps, triceps and shoulders in a superset format.
To complete this workout, you’ll perform four rounds of four different supersets. All four rounds of each superset should be completed in its entirety before moving onto the next one to maximize the burn and fully fatigue the muscle.
Even if you don’t have a jump rope at home, you can still do this workout! Simply imitate the jump rope motion or substitute high knees for jump rope. To complete this workout, you will begin with one minute of jump rope. If you’re looking for an added challenge, you can train up by doing one minute of doubleunders, but I think one minute of regular jump rope is absolutely tough enough in this workout since it’s the backbone of the circuit. Pace yourself, my friends!
After one minute of jump rope, you’ll move onto the strength portion of the workout and complete three sets of 12 to 15 repetitions of five different upper body strength exercises… and in between each set, you’ll complete another minute of jump rope! To complete this workout in 30 minutes, you’ll have to really push yourself and take minimal breaks, but be sure to rest and listen to your body.
Lower Body Workouts You Can do at Home (Dumbbells Only)
I initially created this workout to use in a boot camp class I taught before Chase was born and it’s an easy one to customize to make longer or shorter depending on the amount of time you have to sneak in a workout.
Grab a pair of dumbbells and get ready to sweat! This workout incorporates four rounds of four supersets. If you’re nervous about using a bench or chair at home to complete the step ups, simply substitute alternating lunges with a front kick or a 60-second wall sit in their place.
If you often find yourself looking to knock out some cardio in the middle of your lower body workouts, this is a good one to keep in your back pocket. Add another round for an extra challenge!
This leg burner workout incorporates strength training and lower body plyometric exercises so your hamstrings, glutes, quads and booty will be burnin’ in no time at all.
I’m not going to lie… as someone who detests lunges, I cannot say I love this workout I first completed at Burn Boot Camp, but I DO love the way I feel when it’s done! Such a great sense of accomplishment! And if you don’t own a stability ball for the hamstring curls, simply substitute weighted bridges or deadlifts in place of that exercise.
This collection of fifteen 30-minutes-or-less workouts you can do at home is all you need to get your workout in anytime, anywhere!
Heather @Lunging Through Life says
Love this roundup! I currently hurt my neck and am taking a few days off until it’s totally better but I can’tw ait to reference these! Your workouts are always fantastic!
I’ve been following your workouts for years and am also a 30 minute workout convert. A jump rope, weights and resistance bands have kept me in great shape at home! Oh, and I love the picture for the driveway workout with the pompom hat.
Oh my gosh, this is EXACTLY what I need! I can’t wait to look through them all 🙂
Maureen @ Maureen Gets Real says
I’m so happy you shared this! I’ve made it a goal of mine to incorporate strength training on the days I don’t run but I don’t belong to a gym. Funny you shared this today since I did you 21-15-9 workout yesterday and my upper body is feeling it this morning. Thank you Julie 🙂
Awesome! Thank you for reporting back after that workout! It’s a tough one for sure 🙂
Patricia @Sweet And Strong says
Love all of these! Your workouts are the best! I try to do a mix of strength and cardio. And sometimes I do a workout on my own other times I take a class. I love your workouts when I need motivation or just can’t think of exercises to do.
Carrie this fit chick says
These are fantasitic, Julie! Your workout style is just like mine… strength and HIIT! Totally saving these for travelling!
Yep just gonna go ahead and book mark this right now 🙂 I am trying to find at home workouts that I can do quickly after this little baby arrives. Mama needs fast, at home and not boring.
Thank you so much for putting these in one spot so my lazy self can get moving!
YES! I love this post so much! Thank you 🙂
I have been doing your workouts for years and these are perfect for when I want to switch it up! I’m bookmarking this page.
Other than running, circuits are my workout of choice!
Thank you so much Julie!
So happy to hear this! Thank you, Erinn!
Love love love your workouts! Thanks for sharing this and motivating me to get my butt moving!
Bethany @LuluRuns says
This is so perfect! I love short and effective workouts! Can’t wait to try out some of these new-to me workouts! 🙂 Your driveway workout and 10-1 workout is one of my absolute favorites 🙂
Alexis deZayas says
Trying one of these on Saturday! I’ve been looking for something to use as my cross training for my half marathon training other than sprints or equipment on the gym. Thanks so much for sharing!!
Hope you enjoy it!! And good luck at your half marathon!!
Fiona @ Get Fit Fiona says
Yes! Shorter workouts are perfect for when I don’t have time to get to the gym or have to be somewhere really early.
This is a FANTASTIC post! Thank you for putting so much work into this – it’s much appreciated.
Sarah @ Sweet Miles says
Such a great roundup, I want to pin THEM ALL. I’ve just started going back to the gym and I’m in need of some quick ideas for when the gym just isn’t in the cards! I wish I was as creative as you!
Thank you for putting all of these great workouts in one place. I appreciate your no-nonsense and straight-to-the-point workouts that easily get the job done!
Yes!!!! I’ve been following your workouts for a while and always look to your workouts for inspiration and ideas! I will for sure be adding these in the mix. I am always looking for a good, and quick workout!! Thank you so much! Xoxo
Kaitlyn @ Powered by Sass says
Bookmarking and using the upper body + jump rope workout this evening! I might sub row for jump ropes though, since I’ve been super into rowing lately! Thanks for posting these. I’m excited to throw them into the current workout plan I’m doing when I feel like switching things up a bit. 🙂
Love that swap! Rowing is TOUGH!
Heather K says
Thank you so much for compiling this list, much appreciated!! I love these condensed workouts when I don’t have much time to get a workout in. Also, you are adorable in the pics!! Hope you’re doing well, mama!
I’ll have to check these out! I have been feeling a little bored in my workouts lately and definitely could use some new workouts to keep things exciting and take away the “time” excuse!
Emily @ Pizza & Pull-ups says
These are fantastic! Thanks for sharing.
Fiona MacDonald says
Love love love this post! Us mama’s know now that quick but effective is the way to go! Love the driveway workout can’t wait to try it! Thanks girl for making working out so easy!
These are so great! I have a 3 year old so quick workouts are definitely needed. Thank you!
Thank you for these!! Question let’s say you want to workout 4-5 days a week- how would you recommend splitting up these workouts? Arms one day, legs one day and full body or cardio others? Or how would you suggest? Thanks!!
Marina @ Happy Healing says
These are awesome!! Definitely going to pin some and try them soon.
Hope you have a great weekend 🙂
This is such a perfect list!! Thanks so much for compiling it all together in one easy place! Definitely saving it for later!
This is AWESOME! Thank you for putting this together. I did the tabata workout this morning, it was great (and deceivingly hard)!
Allen Michael says
Hi Julie, thanks for sharing these workouts. These are really helpful, especially when there’s no time to spare. I find that the full body workout without equipments necessary is really efficient. Especially if there’s no means to purchase them.
Julie, I came across this post when I was pregnant last summer and I have saved it on my phone since then! As a first time Mom, I’m still working to find a balance between mommin’ and carving out time for myself. This post is such a help! Thank you and wishing you the best with the remainder of your pregnancy!