30-Minute At Home Workout | Full-Body + Bodyweight

By: Chris Freytag, CPT // March 20, 2023

A 30-minute at home workout is more than enough to get your heart rate up so you can burn calories. If you repeat this workout consistently you will notice major improvements in your lower body muscle tone, balance, and strength. Also, expect to experience a stronger lower back and core. Finally, with dedicated effort, you can see weight loss with this home full body workout.

Here’s a full body workout you can do at home, on your own time. Do it first thing in the morning before anything else gets in the way, on your lunch break, when you get home from work, you choose!



Enter your email & get this article sent to your inbox.

    We won't send you spam. Unsubscribe at any time.

    Try This 30-Minute At Home Workout

    Ready to get your sweat on? Do this 30-minute full body workout that will work all the major muscle groups. You don’t need any equipment—just your own bodyweight and a little room to move.

    [adthrive-in-post-video-player video-id=”8NwNMhlR” upload-date=”2020-07-08T02:54:28.000Z” name=”30 Minute At Home Bodyweight HIIT Workout” description=”Here’s a 30-minute full body workout you can do at home, on your own time.” player-type=”collapse” override-embed=”true”]

    Interested in trying another 30-minute full body workout? I’ve got another workout for you to try with nothing but your bodyweight.

    Here’s how it works:

    • Perform each exercise for 1 minute.
    • Rest for 30 seconds in between each move
    • Once you finish all of them, go back to the top and repeat everything again, making a 30-minute full body workout!

    Basic Squat

    Chris Freytag demonstrating a Basic Squat

    A) Stand tall with your feet hip width apart. Your hips, knees, and toes should all be facing forward.

    B) Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels. Rise back up and repeat.

    • Perform for 1 minute
    • Rest for 30 seconds

    Squat Jumps

    Chris Freytag Demonstrating Squat Jumps

    A) Start standing with feet hip width apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.

    B) Jump straight up and swing arms overhead. Return to starting position.

    • Perform for 1 minute
    • Rest for 30 seconds

    Dive Bomber Push-Ups

    Chris Freytag Demonstrating a Dive Bomber push up

    A) To get into starting position begin with your hands and feet shoulder-width apart, and your hips raised so that your body forms an inverted V.

    B) Keeping your shoulder lowered away from your ears, bring your chest forward between your hands as you bend your arms.

    C) Continue to glide through as you straighten your arms and bring your chest up. Your hips will now be hovering just above the floor. To finish the push-up, reverse the glide, raising your hips back up.

    • Perform for 1 minute
    • Rest for 30 seconds

    You Might Also Like: Push-up Variations


    Chris Freytag demonstrating a burpee

    A) Start in a plank position with arms and legs long, hands shoulder distance apart.

    B) Walk or jump both feet between your hands coming into a low squat. Jump straight up as high as possible, land, and come back to your plank position.

    • Perform for 1 minute
    • Rest for 30 seconds

    Expert Tip: If you think burpees aren’t for you or you need to make them low-impact, check out my advice all about modified burpees!

    Side Lunges

    Chris Freytag demonstrating a side lunge

    A) Start standing with legs slightly wider than shoulder-distance apart and toes pointed forward.

    B) Shift your bodyweight to one leg, bending the knee until it reaches a 90-degree angle and the other leg is straight. Then switch sides.

    • Perform for 1 minute
    • Rest for 30 seconds


    Chris Freytag demonstrating skaters

    A) Start with your legs slightly wider than shoulder-distance apart and arms at the sides.

    B) Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.

    C) Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.

    • Perform for 1 minute
    • Rest for 30 seconds

    Tricep Dips

    Chris Freytag demonstrating a tricep dip

    A) Start seated with knees bent and feet on the floor. Place hands directly under the shoulders with finger facing your feet, and lift hips to a hover.

    B) Bend elbow straight back and use your triceps to press back up.

    • Perform for 1 minute
    • Rest for 30 seconds

    Crab Walk

    Chris Freytag demonstrating a crab crawl

    A) Begin by sitting on the floor with your feet hip-distance apart in front of you. Bring your arms behind you with your hands flat on the floor. Raise yourself off the floor.

    B) Begin crawling forward by moving your left hand, followed by your right foot and then your right hand followed by your left foot.

    • Perform for 1 minute
    • Rest for 30 seconds

    Glute Bridges

    Chris Freytag demonstrating a glute bridge

    A) Lie on back with bent knees hip-distance apart, and feet flat on mat stacked under the knees.

    B) Engage the core and squeeze your glutes as you lift your hips to a bridge. Hold and squeeze a few seconds and return to mat with control. As you become more advanced you can opt for single leg glute bridges.

    • Perform for 1 minute
    • Rest for 30 seconds

    Bend Extend Ab Tuck

    Chris Freytag demonstrating bend extend ab tuck

    A) Start seated on mat with arms behind you and fingers facing your back. Sit back on your hands and lift up your feet off the mat keeping the knees bent.

    B) Keep abs tight and pulled into your lower back and press your legs out long coming back onto forearms. You should feel your lower abdominals working, then push yourself back up and pull your knees in to return to your starting position.

    • Perform for 1 minute
    • Rest for 30 seconds

    YOU DID IT! Now take a short breather, get a sip of water, and go back to the top to begin again.

    Is it ok to do a 30-minute full-body workout every day?

    I recommend you give your muscles some downtime, so in between each full-body workout day, do a workout that doesn’t further expand those muscles you worked the previous day. Maybe you focus on walking or a restorative yoga session. The important part is to move every day, but also take care of your muscles and don’t overtrain them.

    30 Minute Workouts, Fitness, Strength Workouts, Total Body Workouts, Workouts, Workouts by Length

    Printed from GetHealthyU.com


    on Reply

    Great job on your blog! Your content is very engaging and informative. I appreciate the effort you put into creating quality content that is both helpful and interesting. Keep up the good work! Your blog is sure to continue to attract and retain readers.

    on Reply

    your are best thank you for share mind blowing information

    on Reply

    This is absolutely good tips for 30 minutes workout. Thanks for sharing.

    on Reply

    Completely agree, and will do! Cheers

    on Reply

    I've been appreciating calisthenics and workouts I can do at home at my convenience without equipment. This is a good simple 30 minute workout guide, thanks

      on Reply

      So happy to hear that you have been enjoying workouts easy to do at home. The best part is you can do it at your convenience and without any equipment. All you really need for a good butt kicking workout is your body weight! Check out some more of our at home workout guides on the website :)

    on Reply

    Love some of your work out i have multiple sclerosis so got to go slow but kerp it up .....

    (This will help us personalize your experience so that you can get the best advice possible from us!)
    Skip to content