Full Body · 30 minutes

30-Minute Full Body Workout at Home (No Equipment)

  • 30 min
  • 6 moves × 4 rounds
  • No Equipment
  • Advanced

This 30-minute full body workout hits every major muscle group in one session, so you build strength and burn calories without splitting days. It opens with a short warm-up, moves into a 6-exercise circuit you repeat 4 times, and finishes with a cool-down stretch.

Hit start and the built-in timer calls out every exercise and rest, so you never have to look at a clock. Switch the level below to make it easier or harder.

The workout

  1. Warm-Up

    30s each · no rest

    1. 1
      March in Place starting position
      March in Place

      Full Body · Quads

      30s
    2. 2
      Hip Circles starting position
      Hip Circles

      Glutes · Core

      30s
    3. 3
      Arm Circles starting position
      Arm Circles

      Shoulders

      30s

  2. Main Circuit

    45s work · 15s rest

    Repeat 4× · 60s rest between rounds

    1. 1
      Superman starting position
      Superman

      Back · Glutes

      45s
    2. 2
      Tuck Jumps starting position
      Tuck Jumps

      Quads · Core · Calves

      45s
    3. 3
      Bicycle Crunch starting position
      Bicycle Crunch

      Core

      45s
    4. 4
      Hip Thrust starting position
      Hip Thrust

      Glutes · Hamstrings

      45s
    5. 5
      Push-Up starting position
      Push-Up

      Chest · Triceps · Shoulders

      45s
    6. 6
      Step-Back Burpee starting position
      Step-Back Burpee

      Full Body · Quads · Core

      45s

  3. Cool-Down

    30s each · no rest

    1. 1
      Cobra Stretch starting position
      Cobra Stretch

      Core · Back

      30s
    2. 2
      Kneeling Hip Flexor Stretch starting position
      Kneeling Hip Flexor Stretch

      Quads · Glutes

      30s
    3. 3
      Child's Pose starting position
      Child's Pose

      Back

      30s

FAQ

Is a 30-minute full body workout enough?

Yes. 30 focused minutes with minimal rest is a complete session. Consistency matters more than length: doing this regularly beats an occasional long workout.

How often should I do this full body workout?

Aim for 3 times a week on non-consecutive days. Increase the level once the current one feels easy.

Can beginners do this workout?

Yes. The beginner version uses easier exercise variations and longer rest. Move at your own pace, and keep good form over speed. Pause the timer whenever you need to.

Do I need any equipment?

No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.

Keep going

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Follow one of these multi-week plans to do this routine on a schedule.

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