Busy? Yeah, we get it! Sometimes it’s hard to even stop to catch your breath when you’ve got so many things piled on your plate. Plus, some days the gym just doesn’t make the cut because you feel like you don’t have the extra hour. But always remember that you really don’t need a full hour to get a great workout in, whether from home or at the gym. That’s why we’ve created three different time-saving workouts for you, so no matter what your fitness level is you can work up a sweat in just 30 minutes—without sacrificing the results you want.

See below for quick workouts based on your fitness level and intensity preference:

 

For the Beginners (at home or at the gym)

Just because you’re just starting to get back into the groove of working out doesn’t mean you have to start with only walking. You should begin incorporating all kinds of exercises into your daily routine. The best part about this 30-minute routine is just that—you’ll get a complete workout in less than an hour and you can do it right from home!

 

Here’s what to do:

  1. 1 minute of Jumping Jacks
  2. 45 seconds of rest
  3. 1 minute of Squats (for more of a challenge: do them on one leg)
  4. 45 seconds of rest
  5. 1 minute of Plank (you can drop to your knees if needed)
  6. 45 seconds of rest
  7. 1 minute of Mountain Climbers
  8. 45 seconds of rest
  9. 1 minute of Alternating Shoulder Presses (any weighted item will do, like a can of soup
  10. 45 seconds of rest
  11. 1 minute of Tricep Extensions
  12. Take a 90-second break of rest and make sure to hydrate with water 
  13. After your water break, start back at the top and go through the routine two more times—you can do it!
Jumping Jacks
Jumping Jacks

Squats
Lunges

Planks
Planks

Alternating Shoulder Press - UpAlternating Shoulder Press - Down
Alternating Shoulder Press

Tricep Extensions - Down Tricep Extensions - Extended
Tricep Extension
 

For the More Advanced 

Okay, okay, we know how much your gym routine is a serious part of your every day—like you wouldn’t miss it for anything. But just trust us. This hard-core routine will get you feeling like you’ve been to the gym and back, and the cool part is you can do it anywhere in just 30 minutes.

 

Here’s what to do:

  1. 1 minute of Stability Ball Pushup
  2. 30 seconds of rest
  3. 1 minute of Russian Ab Twists
  4. 30 seconds of rest
  5. 1 minute of a Treadmill Sprint (go as fast as you can)
  6. 30 seconds of rest
  7. 1 minute of Walking Lunges with Medicine Ball
  8. 30 seconds of rest
  9. 1 minute of Bicycle Crunches
  10. 30 seconds of rest
  11. 1 minute of Pull-Ups with Leg Raises
  12. Take a 90-second break of rest and make sure to hydrate with water 
  13. After your water break, start back at the top and go through the routine two more times—that’s nothing to a champ like you!
Stability Ball Pushups Stability Ball Pushups
Stability Ball Pushups

Russian Ab Twists
Russian Ab Twists

Walking Lunges with Medicine Ball
Walking Lunges w/ Medicine Ball

Bicycle Crunches
Bicycle Crunches
 

Looking for More of a Challenge?

We’ve made this one a little difficult because we know how you really like a challenge. The good news is it’s still just a 30-minute routine, so you’ll be done before you know it. Let’s get started now, shall we?

 

Here’s what to do:

  1. 1 minute of TRX® Atomic Pushups
  2. 30 seconds of rest
  3. 1 minute of TRX Tricep Press
  4. 30 seconds of rest
  5. 1 minute of TRX Bicep Curls
  6. 30 seconds of rest
  7. 1 minute of TRX Planks
  8. 30 seconds of rest
  9. 1 minute of TRX Jump Squats
  10. 30 seconds of rest
  11. 1 minute of TRX Chest Presses
  12. Take a 90-second break of rest and make sure to hydrate with water
  13. After your water break, start back at the top and go through the routine two more times—you’ve got this!

Don’t have TRX equipment handy? Feel free to modify with body weight and/or hand weights.