24Jun
Your New 30-Minute Full-Body Workout
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.
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