30 Minute Workout to Burn Fat & Get Fit

Last Updated on May 2, 2024

This fun, full body 30 minute workout is perfect for busy women that want to tone up all over.  If you’re pressed for time but want a killer workout that trains ALL of the muscles in the body in 30 minutes flat, this workout is for you.

30 minute workout

There are only 6 exercises in this workout so it’s quick but don’t be fooled… this 30-minute routine is tough.

That’s because all of the exercises in this workout are really 2 exercises combined into one move.

Here are the exercises in the 30-minute workout that I’m sharing with you today.  See what I mean?

Training this ways allows you to target multiple trouble areas women struggle with most at the same time. Because all of the exercises utilize major muscle groups at once, you’ll be able to maximize calorie burn, too.

You’ll notice that a few of the exercises only target the arms.  This will lets your legs recover between some of the more challenging exercises.  These exercises were specifically placed to help keep heart rate in a comfortable range.

A lot of the movements require balance and will naturally help you train the core without specific ab exercises.  But make sure you keep your abs in tight during all of the exercises to engage your core and balance better.

This fun full body routine will get you burning fat and feeling great in 30 minutes tops.  This is my favorite 30-minute workout of all time.  Are you ready to find out why?

Pin this workout to Pinterest so you’ll have it forever

30 minute Full Body Workout Instructions

• To begin, warm up with some light cardio (approx. 5 minutes) and some full body stretches.
• There are 6 exercises in this workout.  You’ll need a set of dumbbells and a timer.
• To begin, set a timer for 60 seconds and start the first exercise.
• After the time is up, take a 10-second break.
• After the recovery interval, start the next exercise for 60 seconds.
• Repeat until you’ve finished all 6 exercises.
• Do 3 full rounds – or sets – of all 6 exercises to complete this workout.  It should take you thirty minutes or less.
• After you’re done, don’t forget to cool down with some light full-body stretches.

After you’re done rocking this workout, leave me a comment and let me know what you think.  I love hearing from you.

30-minute Full Body Exercises

SCARECROWS + PLIE SQUAT

Stand with feet slightly wider than shoulder-width apart with your toes turned out.  Hold dumbbells down with your wrists facing in towards your body.  This is your start position.  Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. As you lower down, lift your arms up and out until they’re at shoulder height. To complete a rep, quickly reverse the movement and push up through the heels as you lower your arms back down to the start position.

UPRIGHT ROW

Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.

LUNGE EXTENSIONS

Stand in a split stance with one leg in front and the other behind you with a dumbbell in each hand together straight up, overhead. This is your start position. Lower your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes.  As you lunge, lower the weights back and down. To complete the rep, exhale and quickly reverse the movement pushing through the heel and lifting the weights back up to the start position.

The next exercise is a recovery exercise…

ARNOLD PRESS

Stand holding a dumbbell in each hand, with your palms facing in towards your shoulders. This is your start position. Exhale as you push the weights up overhead, rotating your hands so your palms end up facing away from you. Push until the weights are extended overhead. Then inhale and reverse the movement lowering the weights back down to the start position to complete one rep.

SINGLE LEG ROW

Holding dumbbells, balance on one leg and lean over as your back leg lifts up and your arms extend down. This is your start position. Row your arms upward while keeping your elbows in close to your body. Lower your arms back down to the start position to complete one rep.

KICKBACK LUNGE

Stand in a split stance with one leg in front and the other behind you with dumbbells bent at a 90-degree angle in close by your sides. This is your start position. Lower your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes.  As you lower, kick the weights back and up as you lunge in place. To complete the rep, exhale and quickly reverse the movement pushing through the heel and lifting the weights back up to the start position.

That’s it for this 30-minute arm workout.  Did you love it?  Let me know in the comments.

Big Love and Stay Well –

Your Coach and Biggest Cheerleader

If you liked this workout, you’ll love the Mind Right, Body Tight® Program. It’s by far, my most simple, and effective weight loss workout program.  If you’re serious about getting results, Click Here to learn more and get started.

Don’t forget to pin this workout to pinterest so you’ll have it forever

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