The Thirty Minute Workout

The Thirty Minute Workout

By RMHP

I workout several days of the week, no matter what else is going on in my life. Exercise provides me stress relief, energy and health benefits.

Many friends ask me, “How do you keep up with that?” or “How do you get the motivation?” It’s easy. All you need is 30 minutes when you wake up, during your lunch break or after work. You feel so great afterwards that you want to keep it up. If you can dedicate 30 minutes, here are a couple of workouts to get you going! There is very little or no equipment needed in order to make this goal easy.

The following workouts are geared towards intermediate or advanced exercisers. Please modify the workouts if you have any previous injuries.


The full body

Complete cycle 2-4 times with a two minute rest between each cycle (until you are at 30 minutes).

  • .25 mile jog
  • 30 burpees with push-up (view a minute long video on how to do a burpee)
  • 30 pull-ups (these can be assisted with a strap, bar or machine)
  • .5 mile jog
  • 30 dead lifts with desired weight (view a few second video on form for dead lifts)
  • 30 squats
  • 40 bicycle crunches (view a minute video on how to do a bicycle crunch)

The 100s

Complete cycle just one time. Get through as many reps as you can for each exercise in the 30 minute time span with 100 reps as the eventual goal.

  • .5 mile jog
  • 100 push-ups (these can be assisted with a ball, bench or on your knees)
  • 100 pull-ups (these can be assisted with a strap, bar or machine)
  • 100 lunges (these can be done to the front, back, side or walking)
  • 100 squats
  • 100 sit-ups/crunches
  • .5 mile jog

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