30-Minute Full-Body Workout
An intermediate workout designed to increase general fitness with minimal equipment. This workout targets multiple muscle groups ensuring a balanced approach to fitness.
full-body
workout
intermediate
fitness
minimal equipment
minimal
1/26/2026•0 views•intermediate•30 min
Push-Ups
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with your hands placed slightly wider than shoulder-width apart.
Keep your body straight from head to heels, engaging your core.
Lower your body until your chest almost touches the floor.
Push back up to the starting position, keeping your elbows at a 45-degree angle to your body.
Bodyweight Squats
Details
Sets
3
Reps
12-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart and toes slightly pointing out.
Bend at the knees and hips to lower your body as if you're sitting back into a chair.
Keep your chest up and knees tracking over your toes.
Lower until your thighs are parallel to the ground, then push through your heels to return to standing.
Plank
Details
Sets
3
Reps
30-60 seconds
Rest
30s
Equipment
none
Form Instructions
Begin in a push-up position with elbows directly under shoulders.
Keep your body in a straight line from head to heels, engaging your core.
Hold the position, avoiding arching your back or letting your hips sag.
Reverse Lunges
Details
Sets
3
Reps
10-12 per leg
Rest
30s
Equipment
none
Form Instructions
Stand tall with your feet hip-width apart.
Step back with one foot and lower your body until both knees are at 90-degree angles.
Return to standing by driving through the front heel.
Repeat on the other leg, alternating between legs.
Mountain Climbers
Details
Sets
3
Reps
15-20 per leg
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with your hands under your shoulders and body in a straight line.
Quickly drive one knee toward your chest, then return it to the starting position.
Alternate legs at a rapid pace, engaging your core throughout.
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