30 minutes full body workout at gym

30-minute-full-body-workout

Always occupied with busy schedules at work. But crave for a fit body. However squeezing 30 mins from your schedule is not a big deal, provided there is some predefined workout schedule that you can follow without putting too much effort on thinking about which exercises to do and how many reps etc. Here is a 30 minutes full body workout that is easy to follow and ensures desired results. The workout covers all body parts in just 30 minutes. So now are you thinking that we will miss the abs, which we all want to target the first 🙂 …don’t worry we have a day for abs as well. 

We will have 30 minutes workout for abs as well in a week.

Following the basic rule this workout targets body parts such that the entire body is covered by just spending 30 minutes at gym for 6 days a week. One day kept as rest day. Now as we are spending only 30 mins everyday, we will pick only one body part each day.

The articles over here will just talk about the actual and real stuff to be followed, so let’s straight go to the 30 minutes full body workout –

For a 30 mins workout, the warm up has to be quick. It could be a 3-4 mins free hand movements for entire body like jumping. You can even do one set of the first variation that you are going to start that day with moderate weight to warm up the muscle. You can keep the weight for warm up set to half of maximum weight that you do for that variation.

30 minutes full body workout at gym

This workout will cover one body part each day.

Detailed Plan:

Day Body part Workout/Exercises Other details
Day 1 30 minutes Shoulders workout
Reverse pec Dec fly: Perform 4 sets with 12-15 reps. Remember to focus on correct form rather than more weight.
Front raisesPerform 4 sets with 10-12 reps. Keep your wrist straight when pulling up the weight.
DB pressPerform 5 sets with at least 10 reps in each set. Weight should be increased with each set. Maintain a 90 degree angle.
Side lateralPerform 4 sets with 12-15 reps. Remember to focus on correct form rather than more weight.
Stretch after finishing all exercises
Day 2 30 minutes Arms workout (Bisecps/tricep)
Hammer curlPerform 4 sets with 12-15 reps for your biceps.
Pulley push downPerform 4 sets with at least 12-15 reps. You should push more weights in this one.
BB curlPerform regular curls. 4 sets with 12-15 reps. Here also pull more weights maintaining the correct form.
Overhead tricep extensionPerform 4 sets covering around 15 reps. You can do this either with a rope or a bar.
Stretch after finishing all exercises
Day 3 30 minutes Legs workout
BB squatsThis is the most important exercise for legs. This is a must to build your quadriceps. Perform 4 sets with increasing weight. Remember – more weight you workout with, more faster you can build your quadriceps. So the focus is not on number of repetitions but on correct form and weight. For the last 2 sets even if you can mark 5 to 6 reps with heavy weights, it should be good.
Leg pressPerform 4 sets keeping your legs almost at the middle of the press board. This would involve quadriceps and hamstrings both. Focus on covering appropriate range of motion. Weights should be increased in every set. Here also the aim is to press as much weight as possible. For last 2 sets even 8 reps should be fine.
Leg extensionPerform 3 sets with at least 10 reps in each set. Keep the weight on higher side as above 2 exercises.
Leg curlThis is the must exercise to build hamstrings. Perform 5 sets and keep on increasing the weight. Ensure that your glutes do not come up when you are press the curl pad on your hams. Go for at least 10 reps in each set.
Seated calvesPerform 4 sets with 12-15 reps in each set.
Stretch after finishing all exercises
Day 4 30 minutes Chest workout
Incline DB pressPerform 3 sets with 12-15 reps. Ensure that you are covering the full range.
Pec flyPerform 4 sets with 10-12 reps. Try to push more weights in later sets.
Incline/Flat bench fly: Perform 4 sets with 12-15 reps. This is a good workout for chest, so never miss on this one. You can keep changing between flat and incline bench every time you do chest workout. So, one week incline and next week flat.
Cable fly/Hex press: Perform 3 sets with 12-15 reps. Opt for either cable fly or hex press in one week.
Decline DB pressPerform 4 sets with 12-15 reps. You can opt for barbell as well instead of dumbbells, sometimes.
Stretch after finishing all exercises
Day 5 30 minutes Abs workout
Decline bench crunches: This is a must exercise for abs. Perform 4 sets with 10-12 reps. Do it with weights. Squeeze and hold to feel the crunch in your abs muscles.
Leg raisesThis is the best exercise for lower abs and hence is a must. Perform 4 sets with 15 reps. You can do it on floor or on a decline bench as well to get more burn.
Sides with DB: Sides are equally important and hence perform 4 sets on each side with weights. Cover 15 reps in each set.
Plank: This is a must for a tight and strong core. Perform 3 sets and hold for as much time as possible. Take 45-60 seconds rest between each set.
Stretch after finishing all exercises
Day 6 30 minutes Back workout
Chin upsPerform 4 sets with 10-12 reps. Pull your chest and squeeze in your shoulder plates.
DB/bar rowingPerform 4 sets with 10-12 reps. Since this is a unsupported movement, ensure to keep the form correct – back arched and tight with chest out. Squeeze in your back after pulling the bar or dumbbells.
Wide grip lat pull downPerform 4 sets with 12-15 reps. Use your lats while pulling down. Go for heavy weights for later sets.
Seated rowPerform 4 sets with 12-15 reps.
DeadliftThis is again an unsupported movement and a great exercise for lower back. Go for maximum weights for most of the sets. Perform 4-5 sets. Even 3-4 reps with heavy weight should be good.
Stretch after finishing all exercises

Another example for 30 minutes full body workout routine could be as below.

Day 1 : 30 minutes shoulder workout
Pec dec reverse fly
Close grip front press on smith machine
DB press
DB/plate shrugs
Side DB lateral raises
Day 2 : 30 minutes arms workout
Preacher curl on machine
Overhead one arm DB tricep extension
BB curls
EZ bar tricep extension
Day 3 : 30 minutes legs workout for quadriceps and glutes
Seated calves
BB squats
Leg extension
Hack squats
Day 4 : 30 minutes legs workout
Incline DB bench press
Pec dec
Incline DB fly
Cable fly
Day 5: 30 minutes legs workout for hamstrings and glutes
Lying leg curl
Leg press (keeping feet as high as possible on the press board)
Barbell hip thrust
Stiff leg deadlift
Day 6: 30 minutes back workout
Chin ups
T-bar
Close grip lat pulldown
Seated row on machine
Rack deadlift
The above 30 minutes workout plan has been designed ensuring that all muscle group are exercised.

Now the points to remember here are:

1)You cannot take too much rest in between sets, as we have limited time of 30 minutes to finish the exercises. So, around 40-50 seconds of rest should be ideal to follow.

2)Next thing is to select appropriate weight. Exercise with the weight that in every set you are able to do 10-12 reps.You should experience muscle failure in each set.

Now, there are days when you don’t have time to hit the gym but still wanna workout at home, here are the exercises that you can do. The key is to perform a quick 30 minutes workout at home that covers all body parts. So, the focus is to cover legs first and then upper body followed by abs at the end of week. This workout does not require any equipment as well. So, this is a 30 minutes full body workout no equipment. Sample workout could be –

30 minutes full body workout at home could be –

A)Jump Squats
5 sets with 10-12 reps
Rest time 60 seconds between sets
Do free body squats and jump between each squat. Try to go down as much as possible to cover entire range.
B)Chin ups
4 sets with 10-12 reps
Rest time 60 seconds between sets
Grab a pullup bar at shoulder width apart. Pull your chest using your lats and squeeze your shoulder blades together.
C)Pushups
4 sets with 15 reps
Rest time 60 seconds between sets
Regular push up. You can keep your feet on a bench or a small stool.
D)Burpees
4 sets with 10 reps
Rest time 60 seconds between sets
Perform regular burpees. Remember to maintain the form correct.
E)Plank
3 sets. Hold for as much time as possible
Rest time 60 seconds between sets
The above workout does not require any weights and so this 30 minutes full body workout free weights can be done anywhere. Since this involves all body parts every single day, the ideal frequency could be 3 days in a week and cardio on other 3 days, if that is possible. The seventh day should be the rest day.

So guys with the above workout for a month you will definitely see results. This workout is good for beginners as well as hard core gym trainers, depending on factors like intensity, rest between sets and weights lifted.

So alter your daily routine to take out 30 mins and hit the gym with above ready workout. Bingo!

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