30 Minute Total Body Workout: Two to Choose From

By Chris Davis

	Intermediate (2-3 years)
	26 minutes/day \| 2 days/week
	Fat Loss, Increase Stamina, Lose Weight, Tone Body
	Bodyweight, BOSU Ball, Exercise Ball, Other, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

For optimal health, a 30 Min Total Body workout is what you should aim for. Doing a cardio workout, at least five times a week, will help you get a better body. Using modifications, these workouts can be used as light cardio workouts for beginners. Try alternating these workouts to stay motivated, have fun and challenge your body.

Description

Week 1 Overview

Day 1:

30 Minute Total Body Workout

Day 2:

30 Minute Total Body Workout 2

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - 30 Minute Total Body Workout

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4 minute warm-up ono the first video

Exercise	Sets	Reps	Rest
Circuit #1 - 2 rounds Rest 60s between rounds
1A.Bodyweight Side Lunge	2 rounds	60s	0s
1B.Ice Skater	2 rounds	60s	0s
1C.Russian Twist	2 rounds	60s	0s
1D.Mountain Climber	2 rounds	60s	0s
1E.Reverse Lunge with Twist and Overhead Reach	2 rounds	60s	0s
1F.BOSU Drop Squats	2 rounds	60s	0s
1G.Diamond Pushup	2 rounds	60s	0s
1H.Physioball Hip Bridge	2 rounds	60s	0s
1I.Bodyweight Jump Squat	2 rounds	60s	0s
1J.Bodyweight Side Lunge	2 rounds	60s	0s
1K.Roll-out Pushup	2 rounds	60s	0s
1L.Plank	2 rounds	60s	60s

Day 2 - 30 Minute Total Body Workout 2

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Exercise	Sets	Reps	Rest
Circuit #1 - 2 rounds Rest 60s between rounds
1A.Plank Walk	2 rounds	60s	0s
1B.Mountain Climber	2 rounds	60s	0s
1C.Punches	2 rounds	60s	0s
1D.Lunge Punch	2 rounds	60s	0s
1E.Front Kick and Punch	2 rounds	60s	0s
1F.Shadow Boxing	2 rounds	60s	0s
1G.Side Kick Through	2 rounds	60s	0s
1H.Ice Skater	2 rounds	60s	0s
1I.Jumping Jack	2 rounds	60s	0s
1J.Jog In Place	2 rounds	60s	0s
1K.Side-to-Side Lunge Chops	2 rounds	60s	0s
1L.Toe Touchers	2 rounds	60s	0s
1M.Sumo Squat to Stand	2 rounds	60s	60s

Date Created: 2/2/2020, UTC

Last Updated: 6/3/2021, UTC

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