30-minute workout that actually works (and doesn't wreck you)

This is a full body HIIT format, with a blend of bodyweight, low impact, and weighted options. We’re using supersets to keep intensity high and rest short.

You can sub in kettlebell or dumbbell workouts, or go no equipment the whole way through. Modify based on your fitness level—you’re in control.

Workout Duration: 30 minutes
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Focus: Fat burning, muscle activation, and conditioning
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Equipment: Bodyweight or dumbbells (optional)
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Bonus tip: Crank up your favorite playlist. Good tunes can add 10% to your output, easy.

Let’s not skip this part, okay?

A proper warm up preps your joints, raises your heart rate, and sets the tone.

‣ 30 sec low-impact bodyweight hindu squats

‣ World’s greatest stretch x1 each side

‣ 30 sec Yoga Pushups
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‣ 30 sec glute bridges

‣ 30 sec pogo jumps

‣ Repeat x2

Perform the following in superset pairs. 45 seconds work / 15 seconds rest. Repeat each superset twice before moving on.

Superset 1 (Lower Body + Core)
‣Alternating reverse lunges (add dumbbells for load or deficit)
‣Reverse crunches or abs workout of your choice
Superset 2 (Upper Body Strength)
‣Pushups (scale with knees or elevate)
‣Bent-over dumbbell rows (or biceps curls if you’re short on equipment)
Superset 3 (Full Body Cardio)
‣Alternating pogo hops
‣Twitchy skater jumps for an aerobic plyo (or any extensive plyo)
Superset 4 (Glutes & Arms)
‣Single leg hip thrust, Glute bridges, if you want any pilates workout, glute exercise.
‣Two dumbbell skull crushers for triceps
Optional Add-on: If you have a kettlebell, sub in swings during any cardio set. Trust me, it’ll light up your hamstrings, glutes, and core in the best way.

Never skip this either.

A good cool down helps regulate your heart rate, reduce soreness, and support recovery. After your full-body workout It’s always good to engage your parasympathetic nervous system by breathing through your mobility drills. You should not be making a pain face.

‣ Pancake stretch for hamstrings

‣ Downward dog

‣ Child’s pose

‣ Shoulder stretch

‣ Torso twist

‣ Deep belly breathing for 1 minute

‣ It hits every muscle group with intention

‣ You’re getting both strength training and cardio workout benefits

‣ The high-intensity bursts rev up your metabolism, making it a great fat burning and weight loss tool

‣ It’s scalable, make it harder or easier depending on your fitness level

And the best part? You can do it anywhere. This is a home workout that works. Whether you’ve got dumbbells, a kettlebell, or just your body, you’re covered.

The key isn’t complexity, it’s consistency. A 30-minute workout done 3–4 times a week can do more for your body than one “perfect” 90-minute session you bail on half the time.

So if you’re pressed for time, short on equipment, or just want to move in a way that’s effective and sustainable, this full body strength workout + cardio combo is a great place to start.

Try it. Tweak it. Make it yours.

And if you want more structure, or something tailored to your goals—fat loss, muscle, conditioning—shoot me a message. I’ve got workout routines, full training programs, and tools to help you get there without guesswork.