30-Minute Full Body Workout
An intermediate-level workout designed for general fitness without the need for any equipment. Target all major muscle groups and boost cardiovascular endurance.
full body
general fitness
bodyweight workout
intermediate
none
9/14/2025•0 views•intermediate•30 min
Bodyweight Squats
Details
Sets
3
Reps
12-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Keep your chest up and engage your core.
Lower your body by bending your knees and pushing your hips back as if you're sitting in a chair.
Go down until your thighs are parallel to the ground (or as low as comfortable).
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 plank position with your hands placed slightly wider than shoulder-width apart.
Keep your body in a straight line from head to heels, engaging your core.
Lower your body until your chest nearly touches the ground.
Push back up to the starting position, fully extending your arms.
Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
30s
Equipment
none
Form Instructions
Stand tall with your feet hip-width apart.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Ensure the front knee is directly above the ankle and the back knee hovers above the ground.
Push back to the starting position and repeat with the other leg.
Plank
Details
Sets
3
Reps
Hold for 30-60 seconds
Rest
30s
Equipment
none
Form Instructions
Lie face down on the ground and lift your body off the ground with your forearms and toes.
Keep your body straight and aligned from head to heels.
Engage your core and glutes to maintain stability.
Hold the position for the specified duration.
Burpees
Details
Sets
3
Reps
8-10
Rest
30s
Equipment
none
Form Instructions
Start in a standing position.
Drop into a squat position with your hands on the ground.
Kick your feet back into a plank position while keeping your arms straight.
Perform a push-up (optional).
Jump your feet back to the squat position.
Explosively jump into the air, reaching your arms overhead.
Mountain Climbers
Details
Sets
3
Reps
15-20 per leg
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with your hands directly beneath your shoulders.
Engage your core and maintain a straight body line.
Drive one knee towards your chest, then quickly switch legs in a running motion.
Continue to alternate legs at a steady pace.
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