30 Minute (& Under) Workouts

If you’re short on time and need workouts you can do in under 30 minutes, definitely try one of these or save for later!

---

28 MINUTE FULL BODY EMOM

HOW TO: You start a new movement and the allocated number of reps at the top of every minute. Whatever time you have left in that minute after completing the allocated reps is your rest time. One round is all 7 moves – repeat for a total of 4 rounds.

1. RDL: 10 reps
2. Bodyweight squat: 12 reps
3. Back lunges alternating: 5 reps per side
4. Squat reach: 7 reps per side
5. Sumo RDL: 10 reps
6. Bicep curls alternating: 7 reps per side
7. Standing knee tucks alternating: 10 reps per side

---

30 MINUTE SCULPT + CARDIO

HOW TO: Perform each move for 40 seconds followed by a 20 second rest. One round is all 10 moves. Repeat a total of 3 rounds.

1. Plank
2. Jump ropes
3. Squat step to press out 
4. Squat jumps or squat to calf raise
5. Toe taps 
6. Bent over underhand row
7. Chest fly 
8. Squat to alternating single shoulder press 
9. Squats 
10. Squat with alternating heel raises 

---

20 MINUTE FULL BODY CARDIO

HOW TO: Perform each move for 40 seconds followed by a 20 second rest. One round is all 10 moves. Repeat a total of 2 rounds.

1. RDL 
2. Curl to press, LEFT 
3. Curl to press, RIGHT
4. Knee drive, LEFT 
5. Knee drive, RIGHT 
6. Squat 
7. Step back to row, LEFT 
8. Step back to row, RIGHT
9. Lateral lunge, LEFT
10. Lateral lunge, RIGHT

---

27 MINUTE FULL BODY EMOM

HOW TO: You start a new movement and the allocated number of reps at the top of every minute. Whatever time you have left in that minute after completing the allocated reps is your rest time. One round is all 9 moves – repeat for a total of 3 rounds.

1. Back lunge 
2. Static curl 
3. Wide row to alternating single rows 
4. Standing oblique crunches 
5. Single leg RDL, LEFT 
6. Single leg RDL, RIGHT 
7. Tricep extension 
8. Suitcase squats
9. RDL

---

20 MINUTE SCULPT

HOW TO: Perform each move for 45 seconds followed by a 15 second rest. One round is all 5 moves. Repeat a total of 4 rounds.

1. Squat purse with leg raise, alternating
2. Bent over tricep kickback, LEFT lunge forward 
3. Squat with alternating heel raise
4. Squat stance with pulse press
5. Bent over tricep kickback, RIGHT lunge forward 

---

30 MINUTE SCULPT EMOM

HOW TO: You start a new movement and the allocated number of reps at the top of every minute. Whatever time you have left in that minute after completing the allocated reps is your rest time. One round is all 10 moves – repeat for a total of 3 rounds.

1. Squat to back lunge: 5 reps on each side
2. Plank: 30 seconds
3. Glute bridge: 12 reps
4. Single leg lower: 5 reps per side
5. Tabletop tricep kickbacks: 5 reps per side
6. Single leg RDL: 5 reps per side
7. Standing leg raises: 5 reps per side
8. Cross punches: 5 reps per side
9. Hammer curl: 10 reps
10. Tricep extension: 10 reps