I love full-body workouts. There is something about exercising your whole body in a single session that gives me that satisfaction no other form of workout can achieve. A full-body circuit will leave you pleasantly exhausted, knowing you used most of your muscles and burned a ton of calories.
This 30-minute workout caught my attention because it can be done quickly and uses no equipment – perfect for beginners. Better still, there are no jumps, so it's also very apartment-friendly. And, you know, it helps burn a few calories, too.
Now, I hear what you're saying: "I'm too old for doing these ridiculous YouTube influencer workouts!" Let me tell you, you couldn't be wrong. Research shows that "Improvements in mental health, emotional, psychological, and social well-being and cognitive function are associated with regular physical exercise."
Since it's a bodyweight-only workout, you don't even have the excuse of not having any dumbbells or kettlebells at home – you won't need any. You're good to go as long as there is some space around you.
The 30-minute workout consists of a warm-up, the workout itself, followed by a brief cool-down. The warm-up and cool-down exercises are done for 30 seconds each with no breaks. During the workout, you'll do each exercise for 45 seconds, followed by a 15-second rest before moving on to the next. The list of moves included in the session:
- Warm-up
- Reach up and down
- Side-to-side bends
- Front bend
- Walk-out plank
- Runner's stretch
- Workout
- Squat + lateral leg lift
- Standing knee-to-elbow
- Squat + lateral leg lift
- Standing knee-to-elbow
- Push-up
- Plank step-ins to pyramids
- Knee push-ups
- Plank step-ins to pyramids
- Side plank hip-lift (R)
- Pilates crunch
- Side plank hip-lift (L)
- Pilates crunch
- Pendulum lunges (R)
- Standing side crunch (R)
- Pendulum lunges (L)
- Standing side crunch (L)
- 40-second rest
- Walkout to plank shoulder taps
- Diamond knee push-ups
- Walkout to plank shoulder taps
- Diamond knee push-ups
- Glute bridges
- Bird-dog (R)
- Glute bridges
- Bird-dog (L)
- 30-second rest
- Side-arm high plank
- Triceps pulses
- Cool-down
- Low-lunge stretch (R)
- Low-lunge stretch (L)
- Inner thigh stretch (R)
- Inner thigh stretch (L)
- Cat-cow pose
- Child's pose
As you can tell, there are a lot of exercises, but you'll only do them for a few seconds each, so you definitely won't get bored. Most are comparatively accessible but feel free to modify them to match your fitness level/ mobility needs.
Need some more full-body workout inspiration? Check out this two-move (!) Hugh Jackman full-body workout or Chris Hemsworth’s all-out 30-minute full-body circuit. Both actors are famous for their physique, so why not give the workouts a try?