30-Minute Full Body Workout
A comprehensive 30-minute workout designed for general fitness, targeting multiple muscle groups with minimal equipment.
general fitness
bodyweight
full body
intermediate
minimal
4/23/2025•0 views•intermediate•30 min
Bodyweight Squats
Details
Sets
3
Reps
12-15
Rest
30s
Equipment
none
Form Instructions
Stand with feet shoulder-width apart.
Keep your chest up and back straight as you lower your body by bending your knees.
Lower until your thighs are at least parallel to the ground.
Push through your heels to return to the starting position.
Push-Ups
Details
Sets
3
Reps
8-12
Rest
30s
Equipment
none
Form Instructions
Start in a high plank position with your hands slightly wider than shoulder-width.
Keep your body in a straight line from head to heels.
Lower your body until your chest nearly touches the ground, keeping your elbows at a 45-degree angle from your body.
Push back up to the starting position.
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a forearm plank position with elbows directly under shoulders.
Keep your body in a straight line from head to heels.
Engage your core and hold the position, maintaining a neutral spine.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
30s
Equipment
none
Form Instructions
Stand upright and take a step forward with your right leg.
Lower your hips until both knees are bent at about a 90-degree angle.
Your back knee should hover just above the ground as your front knee stays over your ankle.
Push through your front heel to return to the starting position, and repeat on the other side.
Tricep Dips
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
sturdy chair or bench
Form Instructions
Sit on the edge of the chair or bench, hands next to your hips.
Move your buttocks off the edge and lower your body by bending your elbows.
Keep your elbows tucked close to your body as you lower down.
Push back up to the starting position.
Mountain Climbers
Details
Sets
3
Reps
30 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a high plank position with your hands under your shoulders.
Quickly drive your right knee towards your chest.
Switch legs, moving the left knee toward your chest while extending the right leg.
Continue alternating at a rapid pace.
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