30-Minutes full body workout

A little bit of exercise is always better than none, and 30-minutes of exercise is even better.
If you have time for a full workout, either in the morning, in the evening, or smack in the middle of the day, here are some suggestions for 30 minute full body workout.

Warm up

Walk up and down it for 3 minutes, gradually increasing your pace. If you have time, run or walk up and down for 5 more minutes at your top speed. Then, run or walk as fast as possible, for 1minute of jumping jacks.


Extend both arms overhead, clasp your hands and stretch back as far you can. Open up your chest and breathe. Hold the above position, then bend your knees slightly and stretch to each side as far as you can.

Squat down as far as you can, put your hands on the floor, and gently straighten your legs.

Lie on your back on the floor and cross your left ankle above your right, left knee out to the side . Place both hands behind your right thigh and pull towards your chest. Switch sides.

Pull both knees to your chest, and rotate both knees to the left, and breathe deeply. Switch sides.

Lie on your stomach, and put both hands under each shoulder, and straighten your arms as far as you can until you feel a stretch in your lower back .

Strength training

Try a round of these exercises.  Do two or three sets of the suggested reps or as many as you can, and go directly to the exercise.

  • 10-15  push-ups
  • 10-15 squats
  • 10 lunges(each side)
  • 20 crunches

To finish off your workout, repeat the stretches above.

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