25d • 30 minute workouts
30 minute full body workout
🕒 Structure (30 minutes total)
- Warm‑up (5 min)
- Strength & Conditioning (20 min)
- Cool‑down & Stretch (5 min)
🔥 Warm‑up (5 min)
- Jumping jacks – 1 min
- Arm circles + shoulder rolls – 1 min
- Bodyweight squats – 1 min
- High knees – 1 min
- Dynamic lunges – 1 min
💪 Strength & Conditioning (20 min)
Alternate upper, lower, and core moves in circuits. Do each exercise for 45 seconds, rest 15 seconds, then move to the next. Complete 3 rounds.
Circuit
- Push‑ups (upper body – chest, triceps, shoulders)
- Squats (lower body – quads, glutes, hamstrings)
- Plank with shoulder taps (core + stability)
- Dumbbell rows (upper back – can use water bottles if no weights)
- Reverse lunges (lower body – balance + glutes)
- Mountain climbers (cardio + core)
🧘 Cool‑down (5 min)
- Forward fold stretch – 1 min
- Quad stretch (each leg) – 1 min
- Shoulder stretch – 1 min
- Cat‑cow stretch – 1 min
- Deep breathing in child’s pose – 1 min
⚡ Tips
- Adjust intensity: increase rest to 30s if you’re starting out, or add weights for progression.
- Keep water nearby and listen to your body.
- Try this plan 3–4 times per week for consistency.
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30 minute full body workout
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