Customizable 30 Minute Total Body Workout
As a former athletic trainer and group fitness instructor, the most common problem I saw was failure to retain motivation. As humans it is our nature to succumb to routine. Routines can be great for they establish structure and balance in your life. However, routines can also be very boring and cause us to deviate from them in search of something more exciting and fulfilling. This is especially true when it comes to workout routines. Workouts need to be shaken up to keep us entertained! That is why I have come up with this customizable, 30 minute a day, total body workout experience.
What’s wrong with routine workouts?
Working out should be a routine but your workout shouldn’t. Meaning, you should have a daily time blocked out to focus on your physical health and workout. However, you shouldn’t do the same thing every time you workout. Why?
- Routine workouts bore your mind. Doing the same thing over and over again is redundant and mundane. Your mind will quickly lose focus and you will no longer be motivated to continue your workout plan.
- Routine workouts bore your body. You are working out to produce results right!? If you do the same routine every day your body will adapt to it. Eventually it will become acclimated to the routine and no longer produce results. This will then result in demotivation due to lack of drive /reason to continue.
Related Post:
No Excuses Fitness Plan
Break out of the routine!
Whatever your WHY, here is your HOW!
Print this FREE customizable, 30 minute, total body workout plan!
It’s on it’s way!
Please check your inbox to confirm your email address and receive your custom plan!
Customizable 30 Minute Total Body Workout
Warm Up (pick one):
- 10 minute elliptical (3 minutes forward, 2 minutes backwards x2)
- 100 jumping jacks
- 10 minute speed walk (5.5mph) on Treadmill while doing 10 biceps curls at start of each minute with light dumbbells
- 5 minute stationary bike (increase resistance at each minute)
- 5 minute Stair Master (increasing resistance at the start of each minute)
Abs (pick 2):
- 30 bicycle crunches (30 R, 30 L)
- 20 full sit-ups
- 30 leg raises
- 30 extended plank twists
- 30 plank twists
- 30 reverse crunches (15 legs straight, 15 legs bent)
- Crunch holds (Hold 20 seconds…down…hold 15 seconds…down… until you get to 5 seconds. Then work your way back up to 20 seconds)
- 30 side crunch with dumbbell (15 on each side)
Need help with any of these customizable workout moves?
Check out these demos!
https://www.youtube.com/watch?v=njPvYhUidCE
Back (pick one):
- Pilates back series (Part 1,2&3 10x)
- 30 Superman’s
- Superman holds (like crunch holds)
- 30 lat pull downs (on machine @ gym with moderate weight/ using dummbells)
Need help with any of these customizable workout moves?
Check out these demos!
https://www.youtube.com/watch?v=01cSeMy7VGY
Mid-workout Cadio (pick one):
- 100 jumping jacks
- 20 burpies
- 50 jumping twists
- 50 high knees
- 20 broad jumps into squat
- 20 vertical jumps into squat
- 30 plank with side crunch
- 30 mountain climbers
Need help with any of these customizable workout moves?
Check out these demos!
https://www.youtube.com/watch?v=WoTPz23gMYE
Arms (pick one):
- 40 dumbbell rows (20 each arm)
- 30 rows
- 30 push ups
- 30 dumbbell curls
- 20 plank up-downs
Need help with any of these customizable workout moves?
Check out these demos!
https://www.youtube.com/watch?v=fzN7hJ1FD9g
Legs (pick one):
- 30 split squats (holding dumbbells and curling on each squat)
- 30 squats (holding dumbbells and rowing on each squat)
- 45 second wall sit
- 15 Pilates curl up with leg raises and turn outs
- 30 Sumo squats (holding dumbbells and bicep curl on squat)
- 30 lateral squats (holding dumbbells and delt raise on each squat)
Need help with any of these customizable workout moves?
Check out these demos!
https://www.youtube.com/watch?v=7TSiC0FMrpc
Stabilization/Balance (pick one):
- 30 calf raises (holding dumbbells) **15 on each leg
- 1 minute plank
- 45 second side plank on each side
- 10 broad jump onto one slightly bent knee (5 each leg) **hold 3 seconds each landing (**see broad jump demo but land on one bent leg rather than in full squat**)
Cool Down:
1 minute downward dog
Quad stretch holding each for 30 seconds
Now go drink some water and relax!! You’re done for the day!
Like this workout??
Don’t forget to bring it with you!
Print it now!
Whatever your WHY, here is your HOW!
Print this FREE customizable, 30 minute, total body workout plan!
It’s on it’s way!
Please check your inbox to confirm your email address and receive your custom plan!
48 Comments
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Danielle
Thanks for sharing. I love how you can have so many different workouts with this list!
Hege Rebecca
This looks like a great workout. It’s always good to get some variation in our routines
Melanie
I need to get back into a workout routine. I’m not persistent. It’s so hard with 7 kids. Running two businesses and now just found out I’m gonna be a grandma.
Marysa
This sounds like a great workout to be able to do from home. I am always trying to find something that can work with my busy schedule.
Clarice
This is helpful. Thank you for sharing these tips. I agree with you that routine workouts sometimes bore me that I become lazy to do it. It is nice to have a challenge once in a while.
Erin | Becoming Mamas Together Blog
This sounds like a great work out. Thanks for sharing!
Marjie Mare
I will save your post. I need to resume my exercise habit.
Rikki Ridgeway
I love a good and easily customizable workout! It’s so important to get up and get moving everyday!
Rosey
I used to mix my workouts up to avoid being bored. I haven’t worked out for awhile, I have gotten lazy since the gyms closed and now that they are open I don’t want to go back until Covid is gone.
Carmen
Saving this I definitely need to start working out
Danielle
After baby gets here I’ll be looking for quick workouts I can do and customize myself. This was very helpful.
Kimmy
Great workout and definitely going to try it!
Halimeh Salem
I just need encouragement to exercise.
Puja Kumari
These are some fantastic exercise workouts to do.in home. I really needed it to keep myself engaged.
Heather
I love that these are easy enough for me to follow. I really need to start working out again.
Kita Bryant
This is such a simple and great workout. 30 minutes is about how long I want to do it!
Angeline
I love the variation of this workout! I do hate routine workouts sometimes so this is helpful.
Marysa
Sounds like the perfect workout for my busy schedule. I need to get back into a good routine!
Aleeza Denise
This is so timely as I’m looking for new workout routines! hardly maintained any workout routines for years because it’s boring (totally relate with what you said in your article) or I feel that it’s too much work for me. I love that this is customized! will bookmark this for reference
Stacy Douchard
This looks like a great workout !
Josephine
This is a great routine!
Flossie McCowald
You should totally make a printable of this! I LOVE how you have so many dif ideas to choose from, and yet cover the main areas we all need to work on! This will be so handy come the new year, if not before!
Catalina
Love the idea of 30 days challenge. Once in a while we need a change in everything!
Elodie K
Amazing workout! I will try some of it tomorrow
especially the balancing one is where I need improvement! Thanks for that!
Sandra Hudson
I am always looking for new homes workouts and this looks so amazing. Thanks for sharing!!
Kathy
I think this is a great idea. I know how routines can get boring. I can agree to that. I usually try to switch it up as well.
Halimeh Salem
I hate exercising but this sounds fun! I will definitely share to my friends.
Hayle
All Signed up!!! Can’t wait to get started to try this. And I completely fall into the category of “need to do this, but also lose motivation to do this”. So excited to give these a try to mix it all up.
Terri A Steffes
I know I should… but exercise bores me… maybe this would change my perspective.
Patricia Chamberlain
This looks like a great workout! I am always looking for new ways to try to stay in shape.
Jenn @ EngineerMommy
I totally agree that routine workouts are boring and uninspiring. It’s so important to break out of the routine and get creative
Sarah Miller
I love all the options here! I had been doing a workout video, but I was watching the same video and doing the same workout every time. It got boring so I gave up. I don’t think I would have that problem with this workout!
Ruth I
I’ve been trying to work out since my high school days. And i always ought to break my work out routine. I hope this helps I’ll applying this to myself I love the guide.
Samantha Laycock
Great blog post and great workout ideas. I love the different options to choose from.
Shelby
The combination of any of these would make for an intense training for me, but would definitely get my body working!
Monica Simpson
I definitely get bored if I do the same workout over and over. This is like an exciting menu of options!
Beth
I love the versatility of this workout! It can get boring doing the same thing over and over.
Danielle Villarreal
I love this and all the options!
Sarah Bailey
This is such a great idea, I love how you make it changeable to fit in with the person as well.
Halimeh Salem
Well done. I love how you gave us an option for many body parts.
Amber Myers
Oh gosh, you reminded me that I really should start working out. Especially when I’ve been stuffing my face. I’ll have to try some of these for sure.
Pam Wattenbarger
Oh, I need this! I struggle so much with motivation and keeping up with workouts.
melissa chapman
I have recently begun a running routine and although it is hard I feel like I am getting the best workouts of my life. Your workout does seem so good and works so many muscle groups.
Puja Kumari
Wow, this is such a helpful guide especially love the videos. Thank you so much for sharing!
Tammy
Oh, girl I truly understand this. I’ve been working out for 40 years now and it’s a struggle to find something new to do when working out. But you do!!