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 In-Shape 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 in the PT 1:1 app or ask for help at the Welcome Desk.