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Thirty Minute Workouts: Fitness Resources

A stale fitness program is like a stale pair of old shoes -- you know how they'll feel and you once loved using them, but you just don't want to go near them anymore. We all need a little variety in our workouts. In fact, an excessively repetitive workout program is a major cause of fitness burnout.

If you're looking to mix things up a little bit, try one of these 30-minute options created by SparkPeople Coach Joe D. They should each be preceded and followed by at least a little stretching and warmup. The only equipment you'll need for most of these exercises are small dumbbells, an inflatable swiss ball or resistance bands. Many are simple "body weight" exercises with no need for equipment at all.

  • We recommend a low impact exercise for all warm-ups bike, elliptical machine, rowing machine, walk (gradually picking up the pace to a fast walk).

  • Upper and lower body exercises perform 10-15 reps Core exercises perform 10-30 reps.






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30 Minute Workout for home, gym, or office
Beginner
Workout 1
Warm-up 10 minutes
Stretch 5 minutes
Workout 2
Warm-up 10 minutes
Stretch 5 minutes
Circuit 1x
Step-ups (aerobic) 20 sec
Rows (sitting) w/ dumbells
Lumbar extension
Squats w/ Swiss ball
Reverse flies w/ Swiss ball & dumbbells
Plank hold
Hamstring flexion w/ Swiss ball
Crunches w/ Swiss ball
Modified push-ups
Biceps curl
   
   
  Cool down 5-10 minutes
Stretch 5 minutes
Circuit 1x
Step-ups 20 seconds
Leg lifts
Dumbbell oblique
Dumbbell lateral deltoid raise
Modified lunge
Roman dead lifts with dumbbells
One arm row with bench
Lower abdominal medicine ball twist *
Calf extensions
Chest press with dumbbells
  *You can use any type of ball
   
  Cool down 5-10 minutes
Stretch 5 minutes


Intermediate
Workout 3
Warm-up 10 minutes
Stretch 5 minutes
Workout 4
Warm-up 10 minutes
Stretch 5 minutes
Circuit 1x
Jump rope 100x
Push-ups with Swiss ball
Elbow to knee crunch
Body weight squats 25x
Step-ups 30 seconds
Plank hold
Hamstring flexion with Swiss ball
Triceps kick back
Prone row external rotation
Bicep curl
Abductors with resistance band 45 degrees
Jump rope 100x
   
  Cool down 5-10 minutes
Stretch 5 minutes
Circuit 1x
Step-ups 30 seconds
Ball walk with Swiss ball
Bicycle crunch
Forward lunge
Jumping jacks 30 seconds
Reverse flies
Lower back lift with Swiss ball
One leg Swiss ball squat
Jump rope 100x
Shoulder press with Swiss ball and dumbbells
Adductors with resistance band (standing)
Calf extension one leg
   
  Cool down 5-10 minutes
Stretch 5 minutes


Advanced
Workout 5
Warm-up 10 minutes
Stretch 5 minutes
Workout 6
Warm-up 10 minutes
Stretch 5 minutes
Circuit 1x
Jump rope 250x
Push-ups with Swiss ball
Triceps kick back
Kneeling roll-out
Bicycle crunch
Squat with calf raise and dumbbell press
Step-ups 30 seconds
Prone row external rotation
Biceps curl
Jackknife
Lower back lift with Swiss ball
Lunge with dumbbell press (forward)
One leg Swiss ball squat (lateral)
Reverse flies
Push-ups with Swiss ball
   
  Cool down 5-10 minutes
Stretch 5 minutes
Circuit 1x
Jump rope 200x
Lunge with dumbbell press (forward)
Jackknife
Chest press with Swiss ball and dumbbells
Step-ups 30-45 seconds
Hamstring flexion with Swiss ball (one leg)
Plank hold
One arm rows with Swiss ball
Wall sit with bicep curls
Triceps extension with Swiss ball and dumbbells
   
  Cool down 5-10 minutes
Stretch 5 minutes