30 Minute Workout Plan

Short on Time... But Still Want to Get Results at the Gym?

Try Our High-Intensity Workouts Designed to BUILD MUSCLE and Burn Fat!

A 30 minute workout plan is great for those people who want to workout but face the ever present issue of never having enough time.

Many believe that to have an effective workout, you need to spend an hour or more at the gym. However, this is a common misconception that is outdated.

In fact, shorter and more intense workouts are a great choice if your goal is to build muscle and burn fat. By amping up your workout intensity with moderate to heavy weights and decreasing rest periods between sets, you will be able to to see huge changes fairly quickly.

Thus, the 30 minute workout plan outlined here consists of a strength training circuit where you will need a barbell, dumbbells, a cable machine, bodyweight movements or a combination of all four. Nothing you can't find in a typical weight room.

The goal of this workout is to create high impact training that delivers fast results for the person that doesn't have much time for training!

30minute workout plan,

Workout Structure

1A - Full Body Exercise

1B - Upper Body Pulling Exercise

1C - Upper Body Pushing Exercise

1D - Core Exercise

1E - Interval Conditioning

1A, 1B, 1C, 1D and 1E means that you will move from exercise to exercise with little to no rest (max. 30 seconds). It will take you a few seconds to transition so try to keep it under 30 seconds.

Before you start the workout, you need to do some prep work that involves setting up equipment so you can quickly move between exercises. For example if you are doing a deadlift and then going into a dumbbell bench press, get the dumbbells ready near the bench before you start.

Don't select a weight that's too light where you can get a ton of reps and don't pick weights that are too heavy where your form is horrible. Form is of the utmost importance! You need a weight where you can do proper form and where you are JUST barely able to squeeze out the required number of reps.

Also, as you get stronger and more conditioned, you can repeat the workout twice or even three times. This will accelerate your muscle building and fat loss adaptations. We suggest doing one cycle the first week, two cycles the next week and three cycles on week 3 and onwards.

30 Minute Workout Plan - Overview

  • 4 weeks duration
  • 2 to 3 times per week
  • week 1 - do one cycle; week 2 - do 2 cycles; week 3 and beyond - do 3 cycles for each workout session

30 minute workout plan,

Barbell Clean & Press (from the floor)
30 sec (or less)
Barbell Bent Over Row
30 sec
30 sec
Hanging Leg Lifts (from pull-up bar)
30 sec
Exercise bike intervals: sprint 30 sec, moderate pedaling 30 sec, repeat for 5 minutes in total

Workout Time:

  • Barbell C&P - 8 reps x 4 seconds per rep + 30 seconds rest = 62 seconds
  • Barbell Rows - 8 reps x 3 seconds per rep + 30 seconds rest = 54 seconds
  • Push-ups - 20 reps x 3 seconds per rep + 30 seconds rest = 90 seconds
  • Leg Lifts - 10 reps x 3 seconds per rep + 30 seconds rest = 60 seconds
  • Exercise bike - 5 minutes = 300 seconds
  • GRAND TOTAL: 566 seconds = 9.43 minutes

So there you go! At under 10 minutes per circuit (cycle) we are sure that you will have 30 minutes (or less) 3 times per week for this 30 minute workout plan!

The key to this workout is not only volume, but intensity. If you get in and kill it, you don't need to spend countless hours doing tons of sets.

Strength training circuits have excellent benefits due to the fact that they create a high lactic acid environment. This type of workout releases natural growth hormone which is in turn responsible for building muscle and burning fat.

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