THE PULSE

24Jun

Your New 30-Minute Full-Body Workout

NFC | 24 Jun, 2025 | Healthy Recipes | Return|

If your schedule is packed tighter than your gym bag, this one is for you. A full-body workout in 30 minutes that gets you in, sweating, and out without skipping a beat. Thanks National Fitness personal trainers for this one!  

This is a superset style workout. That just means you do two moves back-to-back, and rest 30 seconds. You’ll repeat each superset three times before moving to the next. Clear?  

 

Warm-Up (5 min): 

  • Row or treadmill jog: 3 minutes 
  • Dynamic stretches: arm circles, air squats, walkouts 

 

Superset 1 – Legs and Core: 

  • Goblet squats (dumbbells or kettlebells): 12 reps 
  • Plank shoulder taps: 30 seconds 

Remember, you do the squats, then the shoulder taps, rest for 30 seconds, and then do it again until you do that set 3 times! 

 

Superset 2 – Push and Pull: 

  • Chest press (machine or free weights): 10–12 reps 
  • Lat pulldown or assisted pull-up: 10–12 reps 

 

Superset 3 – HIIT Finisher: 

  • Dumbbell thrusters: 45 seconds 
  • Jump rope or high knees: 45 seconds 

 

Cool Down (3–5 min):

 

Stretch and breathe—hamstrings, quads, chest, and shoulders. 

 

Pro Tip: Want guidance? Book a free session with a personal trainer or ask for help at the Welcome Desk.  

About the Author

NFC

NFC

Related

How to Break Through Fitness Plateaus: The Science Behind Progress 

How to Break Through Fitness Plateaus: The Science Behind Progress 

NFC

Plateaus are a natural part of any fitness journey. They signal that your body has adapted to the st...

Read More >
5 Quick and Healthy Meal Prep Ideas

5 Quick and Healthy Meal Prep Ideas

NFC

Meal prep doesn’t have to mean spending hours in the kitchen. With the right ideas, you can save ti...

Read More >
Summer Safety Tips You Need To Know Now

Summer Safety Tips You Need To Know Now

NFC

To help you stay cool, safe, and strong all summer long, here are a few hot-weather safety tips (wit...

Read More >
How to Tailor Workouts for Different Life Stages

How to Tailor Workouts for Different Life Stages

NFC

Think of exercise as your personal adventure, evolving as you grow. Whether you’re a kid with bound...

Read More >
Finding Your Fit with Community

Finding Your Fit with Community

NFC

Connecting with others who share your goals can truly make a difference. That's the power of com...

Read More >
Why Everyone Should Strengthen Their Pelvic Floor

Why Everyone Should Strengthen Their Pelvic Floor

NFC

If you’re skipping these exercises, you might be missing out on better movement, balance, and even ...

Read More >