Several studies have shown that training for thirty minutes a day, five times weekly, is enough to keep you sturdy and functional. It also helps build mass and increase strength.
But if you’re not sure how to design the best 30-minute workout routine, then this article is for you.
In this article, I’ve shared the most effective 30-minute weekly workout routine.
I’ve designed two workout plans, one for training at home and the other for exercising at the gym.
These programs are suitable for men and women both. Depending on where you exercise, you can follow one of them to train in an organized manner and maintain and enhance your overall fitness.
30-Minute Workout Plan at the Gym (5 days a week)
If you’re looking for a gym workout program that includes five half-an-hour sessions, this program is for you.
It includes various exercises so you can train your entire muscle group and level up your fitness.
Here is the schedule. You can make changes according to your need.
- Monday – Chest and Triceps
- Tuesday – Quads and Calves
- Wednesday – Back and Biceps
- Thursday – OFF
- Friday – Hamstrings and Glutes
- Saturday – Shoulder and Core
- Sunday – OFF
Day 1 – Monday (Chest and Triceps)
Exercise | Reps | Sets |
---|---|---|
Incline Dumbbell Bench Press | 10-12 | 4 |
Seated Pec Deck Fly | 10-12 | 4 |
Parallel Bar Dips | 8-10 | 3 |
Treadmill | 5-min | 1 |
Day 2 – Tuesday (Quads and Calves)
Exercise | Reps | Sets |
---|---|---|
Front Dumbbell Squat | 10-12 | 3 |
Dumbbell Lunges | 10/leg | 2 |
Machine Leg Press | 10-12 | 3 |
Standing Calf Raises | 10-12 | 3 |
Day 3 – Wednesday (Back and Biceps)
Exercise | Reps | Sets |
---|---|---|
Front Lat Pulldown | 10-12 | 3 |
Seated Cable Rowing | 10-12 | 3 |
One-arm Dumbbell Row | 10/arm | 2 |
Barbell Curl | 10-12 | 3 |
Treadmill | 5-min | 1 |
Day 4 – Friday (Hamstrings and Glutes)
Exercise | Reps | Sets |
---|---|---|
Romanian Deadlift | 8-10 | 3 |
Machine Leg Curl | 10-12 | 3 |
Barbell Hip Thrust | 10-12 | 2 |
Glute Kickback | 10/leg | 2 |
Bicycling | 5-min | 1 |
Day 5 – Saturday (Shoulder and Core)
Exercise | Reps | Sets |
---|---|---|
Military/DB Overhead Press | 10-12 | 3 |
Lateral Dumbbell Raises | 10-12 | 3 |
Rear Delt Dumbbell Raises | 10-12 | 3 |
Half Kneeling DB/KB Low to High Chop | 10/side | 2 |
Hanging Knee Raises | 10-12 | 2 |
Front Forearm Plank | 1-min | 1 |
5 Day 30-Minute Split Workout Plan (No Equipment)
From the upper to the lower body, you can do myriad exercises to improve your overall fitness without equipment.
But to perform those exercises in an organized manner, you need a well-structured workout program.
And for that, you can follow the below routine, which takes only 30 minutes of your time.
Instructions to follow the workout:
- Perform each exercise for one minute at your desired intensity, including the rest time. For example, you can do exercises for 30-40 seconds, then take 20-30 seconds of rest and move to the next exercise.
- Perform three rounds with 2 minutes of rest in between.
Monday
- Jumping Jacks
- Mountain Climber
- Pushups
- Squats
- Situps
- Lying Prone IYT Raises
- Pike/Diamond Pushup
- Flutter Kicks
Tuesday
- Squat Jump
- Burpee
- Floor Dips
- Oblique Crunches
- Shoulder Taps
- Frog Squats
- Knee Tap Push-Up
- Forearm Front Plank (Standard Plank)
Wednesday
- High Knees
- Mountain Climber
- Glute Bridge
- Superman Pull
- Dive-Bomber Push-Up
- Flutter Kicks
- Jumping Lunges
- Side Plank
Friday
- Back and Forth Lunges
- Pike Pushups
- Situps
- Triceps Extension
- Sumo Squats
- Alternate Heel Taps
- Single-Leg Glute Kickback
- Shoulder Taps
Saturday
- Grappler pushup
- Pop Squats
- Archer Push-up
- Lying Leg Raises
- Lying Y Raises
- Mountain Climber
- Flutter Kicks
- Superman Pull