Complete Body Strength in Just 30-Minutes

Hit all your major muscle groups with this 30-minute bodyweight routine.
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Fitness Editor
Deborah is our fitness expert and certified trainer. She writes many of our articles about fitness. She also creates free training programs for whatever your goal may be.
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Quick Info
Muscle Building
Full Body
from 30 min
Intermediate
Equipment
Mat

Muscles used

Description

Complete body strength workout for intermediates in just 30 minutes. It trains all your large muscle groups.

The workout is based on the classic muscle-building system that relies on repetitions and your previous training experience. Depending which muscles are being targeted, you’ll do between 10 and 12 repetitions of each exercise. Complete all exercises one after the other. Start with 20 alternating lunges (10 per leg). Lunge with the left leg, then the right – or the other way around. Then move on to the next exercise. The last exercise is a hold exercise that you should hold for 60 seconds.

If the plank is too easy for you, you can do a military plank instead. If you need a short break between the different exercises, take it. After each round (7 exercises) take a break of up to 90 seconds. Do the full circuit of exercises 4 times. Always make sure that your exercise is clean and controlled and keep your body under tension.

Warm up well before you start training! Have fun with our workout.

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Complete Body Strength in Just 30-Minutes
1. Alternating Reverse Lunges
20 reps (10/leg)
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This foodspring video shows you how to do alternating reverse lunges correctly. These are a great exercise for the muscles in your legs. They target the hamstrings and the glutes. Stand up straight and put your feet hip-width apart. Step one foot backwards. Bend your knees so your back knee moves towards the floor. Your back heel should not touch the floor. Keep your upper body straight. Don't lean forward. Bring your leg back to the starting position and repeat for the other leg.
2. Standing Hip Abductions [L]
12 reps
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This foodspring video shows you how to do standing hip abductions (left side) correctly. Just as the name suggests, this exercise works on your hip abductors. Stand with your feet hip-width apart. If you have any balance issues, lean against a wall or hold onto the back of a chair. Lift your left leg sideways away from your body, and slowly bring it back down.
3. Standing Hip Abductions [R]
12 reps
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This foodspring video shows you how to do standing hip abductions (right side) correctly. Just as the name suggests, this exercise works on your hip abductors. Stand with your feet hip-width apart. If you have any balance issues, lean against a wall or hold onto the back of a chair. Lift your right leg sideways away from your body, and slowly bring it back down.
4. Thumbs Ups
12 reps
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This foodspring video shows you how to do thumbs ups correctly. This exercise works the backs of your shoulders and the lower back. Lay yourself on the floor on your belly. Straighten your arms out to the sides and make fists. Put your thumbs up. Now lift your upper body up off the floor and raise your arms as high as you can.
5. Floor Hyperextensions
12 reps
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This foodspring video shows you how to do floor hyperextensions correctly. This version, lying on your stomach to work your lower back, is a good place to start for beginners. Lie on your stomach and rest your toes on the floor. Fold your arms and lay your head on your hands. Now lift your upper body off of the floor, then gently lower it back to the floor.
6. Chest Squeezes
12 reps
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This foodspring video shows you how to do chest squeezes correctly. This exercise focuses on the pecs. Stand upright. Place your palms together in front of your chest. Slowly move your arms forwards and backwards, keeping your hands pressed together the whole time.
7. Plank
60 Ssec.
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This foodspring video shows you how to do a plank correctly. Start on your stomach. Put your hands close to your upper body, right under your shoulders. Point your fingertips forward. Now push yourself up from the floor so your body is in a push-up position. Your neck is straight, as if it's an extension of your spine. Your shoulders, core and glutes should all form a straight line. Keep your eyes relaxed and looking at the space between your hands. It's important to keep your glutes tight, pull your belly button in towards your back, and push your heels away from yourself.
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