The #1 reason people give for not being able to exercise is “NOT ENOUGH TIME.“ Here are 3 short, intense workouts that are 30 minutes or less. 30 minutes amounts to only 2% of your day! The key is to bring the focus and intensity to each session and be consistent to see results.
All 3 workouts use only a treadmill and dumbbells. The first 2 are centered on muscle building and begin with 10 minutes cardio followed by 20 minutes of dumbbell exercises. The last workout is less than 30 minutes and blends cardio with short muscle segments for more of a fat loss emphasis. Give one a try and tell me what you think.
Workout #1: Treadmill & Legs
Treadmill for 10 minutes
- Begin with 10 minutes of cardio on the treadmill. You can also use any other type of cardio equipment, such as the bike, elliptical, or stairs.
- You will need two sets of dumbbells for the muscle segment that follows (one heavy and one light).
- Adjust incline or speed up or down to accommodate your fitness level
Exercise | Time | Speed | Incline |
Walk | 1 minute |
4.0 |
2 |
Jog | 1 minute |
5.0 |
3 |
Jog | 1 minute |
5.5 |
4 |
Run | 1 minute |
6.5 |
5 |
Run | *45 seconds |
7.0 |
5 |
Walk | *45 seconds |
4.0 |
5 |
*Repeat the above 90 second interval (last two 45 second segments) until you have reached 10 minutes total on the treadmill
Leg Circuit: 20 minutes
- Do the exercises in the order listed below.
- 5 exercises circuited 3 times for 20 minutes
- If you finish too quickly increase weight, sets, or reps. If you are unable to complete all 3 rounds in 20 minutes, decrease weight or reps.
Exercise | Reps | Instructions |
Walking Lunges | 20 steps (10 ea. leg) | Dumbbells held at your sides (weight is optional) |
Bench step ups | 10 each leg | Dumbbells held at your sides (weight is optional) |
Squat jumps | 10 reps | Can do pulsing squats if you don’t want to jump |
Sumo Squat | 15 reps | Holding 1 single heavy dumbbell between the legs |
Glute Bridges | 10 full range reps followed by 10 pulsing reps | Holding 1 single dumbbell at the hips |
- Walking Lunge
- Bench Step Up
- Squat Jump
- Bench Sumo
- Kettlebell Sumo
- Glute Bridge-floor
- Glute Bridge off bench
Workout #2: Treadmill & Shoulders
Treadmill for 10 minutes
Exercise | Time | Speed | Incline |
Incline walk | 1 minute |
4.0 |
6 |
Incline walk | 1 minute |
4.0 |
7 |
Incline walk | 1 minute |
4.0 |
8 |
Incline walk | 1 minute |
4.0 |
9 |
Incline walk | 1 minute |
4.0 |
10 |
Incline walk | 1 minute |
3.8 |
11 |
Incline walk | 1 minute |
3.8 |
12 |
Incline Walk | 1 minute |
3.7 |
13 |
Incline walk | 1 minute |
3.5 |
14 |
Incline walk | 1 minute |
3.5 |
15 |
Shoulder Circuit: 20 minutes
Exercise | Reps | Instructions |
Overhead Shoulder Press | 10 reps | Seated palms facing forward |
Front Raise | 10 reps | Standing, elbows have a slight micro-bend |
Rear delt reverse fly | 10 reps | Seated, chest to knees, slight bend in elbows |
Lateral Raises | 10 reps | Use your heavier weight |
Lateral Raises | 10 reps | Use your lighter weights |
- Seated Shoulder Press
- Seated Shoulder Press
- Front Raise
- Reverse Flyes
- Incline Reverse Flyes
- Incline Reverse Flyes
- Seated Lateral Raises
- Seated Lateral Raises
- Standing Lateral Raises
Workout #3: Cardio with Shoulders 24 minutes
- You will need 1 set of moderate dumbbells positioned near your treadmill.
- You will be getting on and off the treadmill
Exercise | Time | Speed | Incline |
Incline Walk | 1 minute |
4.0 |
5 |
Incline jog | 1 minute |
5.0 |
8 |
Incline run | 1 minute |
6.0 |
8 |
Incline walk | 1 minute |
4.0 |
5 |
Off Treadmill: Squat to Shoulder Press | 1 minute | ||
Off Treadmill: Push-ups | 1 minute | ||
Incline walk | 1 minute |
4.0 |
6 |
incline run | 1 minute |
6.0 |
8 |
incline run | 1 minute |
7.0 |
8 |
Incline Walk | 1 minute |
4.0 |
6 |
Squat to Overhead Shoulder Press off the treadmill | 1 minute | ||
Push ups off the treadmill | 1 minute | ||
*Incline walk | 1 minute |
4.0 |
8 |
*Incline run | 1 minute |
6.0 |
8 |
*Incline run | 1 minute |
7.0 |
8 |
*Incline Walk | 1 minute |
4.0 |
8 |
*Squat to Overhead Shoulder Press off the treadmill | 1 minute | ||
*Push ups off the treadmill | 1 minute |
*Repeat the last 6 minutes of the cardio muscle segment above to conclude with a total of 24 minutes.