Simple Ways to Squeeze in 30 Minutes of Exercise a Day

July 27 2017

Looking for the best ways to maximize your workout? Want better results in less time? From full body circuits and plyometrics to HIIT, there are plenty of workouts that can be completed in minutes. Most of them require no equipment and can be done anywhere. They are just as effective as traditional gym workouts. The key is to be consistent and stick to your plan.

So, here are some easy ways to squeeze in 30 minutes of exercise every day:

Try Bodyweight Exercises

Believe or not, you can get a full body workout in the comfort of your home. Bodyweight exercises, such as planks, burpees, and high knees, can be done anytime, anywhere. They are ideal for both strength and cardio training and can be adjusted to your fitness level. As you progress, use a set of dumbbells or an exercise ball for a more challenging workout.

Your training routine can include inchworms, burpees, punches, jumping jacks, butt kicks, triceps dips, step-ups, wall squats, walking lunges, side lunges, crunches, sit-ups, and much more. For a strong core, do plank and crunch variations. To shape your legs, include bodyweight squats, single-leg squats, and lunges into your workout. Use a chair or other flat surface to do triceps dips. Push-ups can help you get rid of flabby arms and develop core strength. For cardio, try jumping lunges, box jumps, corkscrews, and mountain climbers. Determine what muscles you want to train, choose three or four exercises, and do three sets for each.

Complete Full Body Circuits

For a complete body workout, try circuit training. Choose up to five different movements and do each exercise for 30 seconds. Keep your rest periods short (20-30 seconds). For instance, a full body circuit can include 30 seconds of squats followed by 30 seconds of push-ups, 30 seconds of burpees, 30 seconds of mountain climbers, and another 30 seconds of planks or sit-ups. This training method will send your heart rate through the roof, boost your metabolism, and increase muscle tone.


High-intensity interval training revs up your metabolism and burns more calories than any other workout. Some HIIT routines, such as Tabata, can be completed in as little as four minutes. With Tabata, you perform each exercise for 20 seconds followed by 10 seconds of rest. Repeat eight times. HIIT can be applied to most exercises, including push-ups, squats, running, cycling, stair climbing, and rope jumping. Work out three times a week to reap its benefits. Unlike traditional cardio, this training method doesn’t affect lean mass. It actually helps preserve muscle and burns fat for up to 48 hours after finishing your workout.

Depending on your goals and schedule, you can also go swimming, cycling, or jogging. Power walking and hiking are perfect for those who love the outdoors. If you’re stressed, try Pilates or yoga. These training methods relax your mind and body, shape your muscles, and keep your bones strong. In the long run, you’ll experience a greater range of motion, reduced back pain, and increased flexibility.