30-Minute Workout Plan

4 Weeks / 4 Days per Week / Beginner

1 ratings
30-Minute Workout Plan

30-Minute Workout Plan

4 Weeks / 4 Days per Week / Beginner

1 ratings

30-Minute Workout Plan

4 Weeks / 4 Days per Week / Beginner

1 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
30-Minute Legs & Abs Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
2 sets, 6 reps, 01:00 rest
2 6 -- 01:00
Quads / Expert
2 sets, 6 reps, 01:00 rest
2 6 -- 01:00
Hamstrings / Beginner
2 sets, 6 reps
2 6 -- --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 12 reps
2 12 --:--
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
--
--
2 sets, 00:01:00
2 00:01:00 --:--
--
--
2 sets, 00:01:00, 01:00 rest
2 00:01:00 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Week #3 increases sets from 2 to 3 and drops the reps back down to 6 from 8 reps in Week #2. Look to increase the weight, instead of completing the same amount of weight you were able to do at 8 reps.

Push yourself, and always go into your workouts with the mindset of performing better whether it is heavier weight, less rest time, or more sets/reps.

Intermediate & Advanced: Increase sets, supersets, and decrease rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This 30 minute workout is designed for everyone who wants to hit all the major muscle groups fast and as a result, gain muscle and trim off that fat.The beautiful part about this 30 minute exercise routine is that anyone can do it, and you can get serious results just by exercising for half an ho... more

This 30 minute workout is designed for everyone who wants to hit all the major muscle groups fast and as a result, gain muscle and trim off that fat.The beautiful part about this 30 minute exercise routine is that anyone can do it, and you can get serious results just by exercising for half an hour for four days a week.

Whether you're a beginner looking to lose weight for summer or an athlete living an active lifestyle, this 30 minute workout routine is for you. By challenging your muscles with exercises that include supersets, you will see results quickly.

If building muscle is your main goal, make sure you eat a diet consisting of low carbohydrates and high protein. Remember to warm up before any exercises.

The Superset

One of the unique strategies to maximizing your results with this 30 minute workout is the superset. A superset consists of two types of exercises done back to back without rest. You can perform exercises that target the same muscle group or two different muscle groups.

When you first start out, you may find that doing two exercises without rest really tests your endurance, but your body will get used to it and adapt by gaining muscle.

Be sure check out some of the recommended fitness supplements that will provide the energy and nutrition needed to blast through this 30 minute workout.

Your Daily 30-Minute Exercise Routine

For the first 30 minute workout, your legs and core are the main focus. You start with crossover lunges and squats to develop your legs. Next, you jump into three individual supersets that include planks and side planks, lying leg curls and calf presses, and air bicycles and bench knee pull-ins.

In the second 30 minute workout, you start off with heavy hitting exercises such as the bench press and then finish off later with push up variations.

The trick here to maximize results is to perform exercises that tax the chest primarily, and then finish off with exercises that will also exhaust your triceps after.

Shoulders and abs are the focus of the third 30 minute workout. Military presses followed by dumbbell raises fire off your shoulders, and incorporating a medicine ball will give you the best 30 minute abs workout you have ever done.

The final 30 minute workout routine focuses on the back and biceps. Chin ups are the first exercise followed by different types of rows to finish off your back. Two variations of bicep curls are included so you can hit biceps hard in this 30 minute workout.

Get Started Today!

Time seems to be something everyone is short of these days, and staying fit is put on the back burner.

Well, now you have no excuses, since this 30 minute workout for women and men is perfect for anyone who thinks they just don't have the time or don't like spending forever at the gym working out, but might not have equipment for a home workout plan. Cut out 30 minutes of wasted time and make room for this workout! You won't regret it!

30-Minute Chest & Triceps Workout

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Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
2 sets, 6 reps
2 6 -- --:--
Triceps / Beginner
2 sets, 6 reps, 01:00 rest
2 6 -- 01:00
Chest / Beginner
2 sets, 6 reps
2 6 -- --:--
--
--
2 sets, 6 reps, 01:00 rest
2 6 -- 01:00
--
--
2 sets, 8 reps
2 8 --:--
--
--
2 sets, 8 reps
2 8 --:--
--
--
2 sets, 8 reps, 01:00 rest
2 8 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Week #3 increases sets from 2 to 3 and drops the reps back down to 6 from 8 reps in Week #2. Look to increase the weight, instead of completing the same amount of weight you were able to do at 8 reps.

Push yourself, and always go into your workouts with the mindset of performing better whether it is heavier weight, less rest time, or more sets/reps.

Intermediate & Advanced: Increase sets, supersets, and decrease rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This 30 minute workout is designed for everyone who wants to hit all the major muscle groups fast and as a result, gain muscle and trim off that fat.The beautiful part about this 30 minute exercise routine is that anyone can do it, and you can get serious results just by exercising for half an ho... more

This 30 minute workout is designed for everyone who wants to hit all the major muscle groups fast and as a result, gain muscle and trim off that fat.The beautiful part about this 30 minute exercise routine is that anyone can do it, and you can get serious results just by exercising for half an hour for four days a week.

Whether you're a beginner looking to lose weight for summer or an athlete living an active lifestyle, this 30 minute workout routine is for you. By challenging your muscles with exercises that include supersets, you will see results quickly.

If building muscle is your main goal, make sure you eat a diet consisting of low carbohydrates and high protein. Remember to warm up before any exercises.

The Superset

One of the unique strategies to maximizing your results with this 30 minute workout is the superset. A superset consists of two types of exercises done back to back without rest. You can perform exercises that target the same muscle group or two different muscle groups.

When you first start out, you may find that doing two exercises without rest really tests your endurance, but your body will get used to it and adapt by gaining muscle.

Be sure check out some of the recommended fitness supplements that will provide the energy and nutrition needed to blast through this 30 minute workout.

Your Daily 30-Minute Exercise Routine

For the first 30 minute workout, your legs and core are the main focus. You start with crossover lunges and squats to develop your legs. Next, you jump into three individual supersets that include planks and side planks, lying leg curls and calf presses, and air bicycles and bench knee pull-ins.

In the second 30 minute workout, you start off with heavy hitting exercises such as the bench press and then finish off later with push up variations.

The trick here to maximize results is to perform exercises that tax the chest primarily, and then finish off with exercises that will also exhaust your triceps after.

Shoulders and abs are the focus of the third 30 minute workout. Military presses followed by dumbbell raises fire off your shoulders, and incorporating a medicine ball will give you the best 30 minute abs workout you have ever done.

The final 30 minute workout routine focuses on the back and biceps. Chin ups are the first exercise followed by different types of rows to finish off your back. Two variations of bicep curls are included so you can hit biceps hard in this 30 minute workout.

Get Started Today!

Time seems to be something everyone is short of these days, and staying fit is put on the back burner.

Well, now you have no excuses, since this 30 minute workout for women and men is perfect for anyone who thinks they just don't have the time or don't like spending forever at the gym working out, but might not have equipment for a home workout plan. Cut out 30 minutes of wasted time and make room for this workout! You won't regret it!

30-Minute Shoulders & Abs Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Shoulders / Beginner
2 sets, 6 reps, 01:00 rest
2 6 -- 01:00
Shoulders / Intermediate
2 sets, 6 reps
2 6 -- --:--
Shoulders / Beginner
2 sets, 6 reps, 01:00 rest
2 6 -- 01:00
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps
2 10 -- --:--
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Week #3 increases sets from 2 to 3 and drops the reps back down to 6 from 8 reps in Week #2. Look to increase the weight, instead of completing the same amount of weight you were able to do at 8 reps.

Push yourself, and always go into your workouts with the mindset of performing better whether it is heavier weight, less rest time, or more sets/reps.

Intermediate & Advanced: Increase sets, supersets, and decrease rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This 30 minute workout is designed for everyone who wants to hit all the major muscle groups fast and as a result, gain muscle and trim off that fat.The beautiful part about this 30 minute exercise routine is that anyone can do it, and you can get serious results just by exercising for half an ho... more

This 30 minute workout is designed for everyone who wants to hit all the major muscle groups fast and as a result, gain muscle and trim off that fat.The beautiful part about this 30 minute exercise routine is that anyone can do it, and you can get serious results just by exercising for half an hour for four days a week.

Whether you're a beginner looking to lose weight for summer or an athlete living an active lifestyle, this 30 minute workout routine is for you. By challenging your muscles with exercises that include supersets, you will see results quickly.

If building muscle is your main goal, make sure you eat a diet consisting of low carbohydrates and high protein. Remember to warm up before any exercises.

The Superset

One of the unique strategies to maximizing your results with this 30 minute workout is the superset. A superset consists of two types of exercises done back to back without rest. You can perform exercises that target the same muscle group or two different muscle groups.

When you first start out, you may find that doing two exercises without rest really tests your endurance, but your body will get used to it and adapt by gaining muscle.

Be sure check out some of the recommended fitness supplements that will provide the energy and nutrition needed to blast through this 30 minute workout.

Your Daily 30-Minute Exercise Routine

For the first 30 minute workout, your legs and core are the main focus. You start with crossover lunges and squats to develop your legs. Next, you jump into three individual supersets that include planks and side planks, lying leg curls and calf presses, and air bicycles and bench knee pull-ins.

In the second 30 minute workout, you start off with heavy hitting exercises such as the bench press and then finish off later with push up variations.

The trick here to maximize results is to perform exercises that tax the chest primarily, and then finish off with exercises that will also exhaust your triceps after.

Shoulders and abs are the focus of the third 30 minute workout. Military presses followed by dumbbell raises fire off your shoulders, and incorporating a medicine ball will give you the best 30 minute abs workout you have ever done.

The final 30 minute workout routine focuses on the back and biceps. Chin ups are the first exercise followed by different types of rows to finish off your back. Two variations of bicep curls are included so you can hit biceps hard in this 30 minute workout.

Get Started Today!

Time seems to be something everyone is short of these days, and staying fit is put on the back burner.

Well, now you have no excuses, since this 30 minute workout for women and men is perfect for anyone who thinks they just don't have the time or don't like spending forever at the gym working out, but might not have equipment for a home workout plan. Cut out 30 minutes of wasted time and make room for this workout! You won't regret it!

30-Minute Back & Biceps Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Lats / Intermediate
--
Traps / Intermediate
--
Middle Back / Beginner
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

Week #3 increases sets from 2 to 3 and drops the reps back down to 6 from 8 reps in Week #2. Look to increase the weight, instead of completing the same amount of weight you were able to do at 8 reps.

Push yourself, and always go into your workouts with the mindset of performing better whether it is heavier weight, less rest time, or more sets/reps.

Intermediate & Advanced: Increase sets, supersets, and decrease rest time.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This 30 minute workout is designed for everyone who wants to hit all the major muscle groups fast and as a result, gain muscle and trim off that fat.The beautiful part about this 30 minute exercise routine is that anyone can do it, and you can get serious results just by exercising for half an ho... more

This 30 minute workout is designed for everyone who wants to hit all the major muscle groups fast and as a result, gain muscle and trim off that fat.The beautiful part about this 30 minute exercise routine is that anyone can do it, and you can get serious results just by exercising for half an hour for four days a week.

Whether you're a beginner looking to lose weight for summer or an athlete living an active lifestyle, this 30 minute workout routine is for you. By challenging your muscles with exercises that include supersets, you will see results quickly.

If building muscle is your main goal, make sure you eat a diet consisting of low carbohydrates and high protein. Remember to warm up before any exercises.

The Superset

One of the unique strategies to maximizing your results with this 30 minute workout is the superset. A superset consists of two types of exercises done back to back without rest. You can perform exercises that target the same muscle group or two different muscle groups.

When you first start out, you may find that doing two exercises without rest really tests your endurance, but your body will get used to it and adapt by gaining muscle.

Be sure check out some of the recommended fitness supplements that will provide the energy and nutrition needed to blast through this 30 minute workout.

Your Daily 30-Minute Exercise Routine

For the first 30 minute workout, your legs and core are the main focus. You start with crossover lunges and squats to develop your legs. Next, you jump into three individual supersets that include planks and side planks, lying leg curls and calf presses, and air bicycles and bench knee pull-ins.

In the second 30 minute workout, you start off with heavy hitting exercises such as the bench press and then finish off later with push up variations.

The trick here to maximize results is to perform exercises that tax the chest primarily, and then finish off with exercises that will also exhaust your triceps after.

Shoulders and abs are the focus of the third 30 minute workout. Military presses followed by dumbbell raises fire off your shoulders, and incorporating a medicine ball will give you the best 30 minute abs workout you have ever done.

The final 30 minute workout routine focuses on the back and biceps. Chin ups are the first exercise followed by different types of rows to finish off your back. Two variations of bicep curls are included so you can hit biceps hard in this 30 minute workout.

Get Started Today!

Time seems to be something everyone is short of these days, and staying fit is put on the back burner.

Well, now you have no excuses, since this 30 minute workout for women and men is perfect for anyone who thinks they just don't have the time or don't like spending forever at the gym working out, but might not have equipment for a home workout plan. Cut out 30 minutes of wasted time and make room for this workout! You won't regret it!

869 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Leg Press Machine
  • Chin-Up Bar
Show All

1 Review

  • jibon
    over 7 years ago
    #

    30 minute

30-Minute Workout Plan

869 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength
  • Lose Weight
  • Get Toned

Equipment Needed

  • Barbell
  • Flat Bench
  • Incline Bench
  • Squat Rack
  • Leg Press Machine
  • Chin-Up Bar
Show All