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.  

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