30-Minute Full-Body Workout You Can Do At Home

Is one of your goals this year to get stronger and healthier? Save this 30-minute full-body workout that you can do at home because we bet you’ll want to do it again and again!

Many people utilize the technique called progressive overload, even if they don’t know what it means. Progressive overload is a well-known strength-building technique in which you gradually and steadily increase the amount of work you do in a regimen, whether it’s by lifting more weight or doing more reps with the same amount of weight.

It’s never a straight line to progress; it’s not ever going to be every week you’re adding pounds or reps, but the long-term trend should show an increase in performance.

This full-body workout takes approximately 30 minutes and is a good indicator of your progress for various reasons. First, it’s a comprehensive body workout that incorporates all the primary movement patterns — so hopefully, you’ll be able to get an accurate gauge of your strength.

If you want to get stronger or add muscle, this may be considered a standard routine that you repeat each week. It’s not essential to improve in each exercise every week, but it is necessary to keep pushing yourself in some way during each session. You want to ensure you’re growing in weight and reps – or simply improving your form – on at least a few of the exercises when you can.

After a few weeks, you should be able to look back on where you started and notice an improvement in each exercise. Even if you end up switching it up or adding new activities and movements, you can still use this 30-minute full-body workout as a blueprint for your next benchmark workout. That could mean reordering the exercises, subbing in a few variations, or adding more time or weight when you can. 

While this routine is intended to help with strength training, you must use the provided rests. It may appear like you’re resting for a long time, but don’t skip them!

A solid rest period is essential for allowing your muscles to lift heavy weights and do that hard labor in your next set.

Ready to get started?

Need A 30-Minute Full-Body Workout You Can Do At Home? Start Here

Do you want to make the most of your limited exercise time? The ideal 30-minute workout incorporates elements of strength and cardio to get your heart racing and muscles working.

If you have a place where you can set up a yoga mat and some dumbbells (or even cans of food or bottles of water as substitutes), then you have everything you need to work out, reduce stress, and give your mind and body the workout you need — as long as you have the proper combination of exercises.

Warm Up First – 5 Minutes

We think warming is really important if you want to avoid injury during your at-home workouts. If you want to increase muscle strength and mobility and get your workouts started on the right foot, it’s essential to perform a few dynamic stretches first. However, there are other alternatives to just stretching, like a light jog, or bike ride, etc. — anything to get your heart rate up a little and your muscles warm.

Warming up takes mere minutes and has several advantages. First, it’s all about getting in five to ten minutes of prep before your workout, whether you’re short on time or not. It’s better to warm up properly and only get two sets in than to skip the warm-up portion to get in more sets. You don’t want to risk injury while you’re on the path to proper fitness! Try this quick five-minute warm-up we found online.

Full Body Workout – 20 Minutes

Ok, now you’re ready to dive into a 20-minute workout that works your whole body. This workout consists of squats, jumping jacks, pushups, and lunges. First, we will define how to do each one correctly and then give you the template for how long to do each one.

Jumping Jacks: Stand with your legs together and hands at your sides. In one motion, hop your feet out and raise your arms above your head while keeping both legs and arms straight. Then reverse the process by bringing your hands and feet back to their original positions.

Pushups: Support your body by placing your hands on the ground slightly wider than shoulder-width. Keep your arms straight. Extend your feet back and balance on your toes. Your body should make a straight line from the top of your head to your heels. Then, bend your arms and slowly lower your body until your chest is almost at the ground, then press back up to the starting position. 

Do you struggle with pushups? Check out our video on pushup variations while you build your chest and arm strength.

Body-Weight Squats: Stand with your feet wider than shoulder-width apart and your arms out in front of you. Maintain a neutral spine and a solid core while lowering your backside until your thighs are parallel to the floor.

You can lower your hips slightly and have your bottom drop lower than your knees if you feel strong. Then, stand up by pressing through your feet, and repeat.

Lunges: Stand with your feet not quite shoulder-width apart. Step forward with one leg and lower your body until both knees form 90-degree angles. Your knee does not need to touch the floor, but it should get close. Next, press through your feet and bring your body back up to the starting position. Alternate legs as you move through the sequence.

Repeat the below sequence four times. One round is 5 minutes, so the entire workout will be roughly 20 minutes.

  • 20 seconds jumping jacks
  • 10 seconds rest
  • 20 seconds bodyweight squats
  • 10 seconds rest
  • 20 seconds pushups
  • 10 seconds rest
  • 20 seconds lunges
  • 10 seconds rest
  • 20 seconds jumping jacks
  • 10 seconds rest
  • 20 seconds bodyweight squats
  • 10 seconds rest
  • 20 seconds pushups
  • 10 seconds rest
  • 20 seconds lunges
  • 60 seconds rest

Cool Down – 5 Minutes

It’s all too easy to rush straight for the shower once you’ve completed your workout. When it comes to scheduling a fitness session, most of us are against the clock, and second, we’re all eager to begin the recovery process with a nice meal and maybe a chance to sit down. However, it’s better to take five or ten minutes to cool down (or warm down, whichever you prefer!) before you mark your workout as complete.

When it comes to strength training, you’ll likely experience a high heart rate, shortness of breath, and you’ll feel your muscles aching. If you suddenly stop and don’t take a moment to cool down, you risk dizziness, blood pooling, and even fainting. Walking can help the cool-down process, as well as some more dynamic stretches similar to your warm-up. With a cool down, your muscles will already be primed for lengthening and stretching, which is key to avoiding injury.

Here’s a series of stretches you can do while you’re finishing your workout. Hold each stretch for 30 seconds.

Let Community Fitness Guide Your Workouts

If you’re working out from home, regardless of the reason, it’s often much easier if you have a guided video to help you get the most out of your workout.

At Community Fitness, you can access thousands of fitness videos on your own schedule from the comfort of your home. On-Demand fitness allows you to customize your workout how you want to. Go at your own pace, modify the exercises according to your needs, and don’t get caught up trying to compare yourself to others as you might in a live class.

We have dozens of free videos to check out to get you started, or you can join us in our livestream schedule. With all of our resources available, we promise that you’ll never be bored with a workout ever again! Ready to transform your life and take your fitness to a whole new level? Start here!

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