We get, you’re busy but you still want to stay active and keep your metabolism up. This 30 minute home workout is designed to get you the best return on a limited amount of time. We’ve included all body strength and cardio workout to help tone your muscles as well as help with your cardiovascular health.

This 30 minute workout will get your blood pumping and give you the energy you need to get through your day. Many opt to do this workout at home, but we’ve seen people do this at the office during lunch, or while traveling as it requires no equipment whatsoever. If you’re only doing this 30 minute exercise, we recommend doing this 3 – 5 times per week for maximum results. You can also couple this 30 min exercise with 1 or 2 strengthening exercises like our 10 minute ab workout or our body weight workout.

Happy exercising, and enjoy this workout!

Exercise no. 1

Side Lunges

4 sets of 10 reps on each leg

  1. Start by standing with your legs shoulder width apart and your knees and hips slightly bent. Keep your torso straight and look forward.
  2. With your left leg step to the left while keeping your toes pointed forward. Keep your torso straight and upright, while dropping your body and weight down onto your left knee.
  3. Push through the heel of your left foot to bring yourself back up to your starting position. Switch legs and repeat.
Exercise no. 2

Russian Twists

4 sets of 20 reps

Russian twists are a great way to build ab and core strength.

  1. Start by laying down on the floor with you knees bent and your feet planted flat on the ground. Place your feet under a piece of furniture or have a gym buddy hold them down if you can to help with stability.
  2. With your feet planted and stable, slowly bring your torso up to about a 45 degree angle so your body makes a V shape with your legs. Hold your hands together or hold a medicine ball or weight out in front of you for added resistance.
  3. Twist your hands or the weight from side to side almost touching the floor on each side. Once you’ve touched each side once you’ve completed one rep.
  4. Repeat for the desired amount of reps to complete your set.
Exercise no. 3

Push Ups

4 sets of 10 reps

  1. Get down on the floor supporting yourself with your hands your toes, with your hands slightly more than shoulder width apart.
  2. As you inhale, lower yourself until your chest just about touches the floor.
  3. Exhale while pushing your body back up to your starting position.
  4. Repeat for the desired amount of reps.
Exercise no. 4


Hold for 60 seconds

  1. Get into a pushup position on the ground or with your hands on a flat bench.
  2. Bend your elbows 90 degree and rest your body weight on them. Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head. Hold this position for as long as directed.
Exercise no. 5

Jumping Squats

4 sets of 10 reps

Jumping Squats are similar to regular squats but they include a jump that will help with building explosiveness.

  1. Start by standing with your feet about shoulder width apart and your arms crossed on your chest. Keep your head up and your back straight.
  2. Now slowly come down as if to do a squat. At the bottom of the squat explode upwards into a jump using mainly your heels. You’ll want to jump as high as possible.
  3. As you’re coming back down be sure to absorb the landing in the balls of your feet as you come back down into squat position to repeat the motion.
Exercise no. 6

Frog Jumps

4 sets of 10 reps

  1. Get into squat position with your torso upright and your hands behind your head.
  2. Exhale while doing a medium jump forward. Absorb the landing through your legs and be sure to keep your torso upright during the landing to prevent injury.
  3. Repeat for the recommended number of reps.
Exercise no. 7


4 sets of 10 reps

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  2. Bend over or squat down and place your hands on the floor in front of you, just inside your feet.
  3. Jump both feet back to softly land on the balls of your feet in a plank position.
  4. Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier. Perform a push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out).
  5. Jump your feet back so that they land just outside of your hands.
  6. Explosively jump into the air, reaching your arms straight overhead.
Exercise no. 8

Jumping Lunges

3 sets of 12 reps

  1. Stand with your feet shoulder width apart. Jump rapidly while step forward with one leg in the air, landing with entire body and the other leg down. Be sure to keep your torso straight up during this movement. If you aren’t using dumbbells keep your hands on your hips.
  2. Pause for a moment, then jump and switch legs.
  3. Repeat for the desired amount of reps.

Tip:Make sure your front knees don’t bend past your front foot to prevent injury.

Sandra Nguyen

I'm a 100% plant based (vegan) athlete and trainer, and I want to prove that you can accomplish your fitness goals the way you want to and without having to give up your beliefs. Come train with me!
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Kiyan Sheikh

My goal is to inspire others to reach their fitness goals and become a confident, better version of themselves. Being fit doesn’t just mean going from fatty to lean, people that are lean also need help increasing things like their cardio or endurance.
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