This 30 Minute Beginner Workout Is the Perfect Balance of Strength

The perfect 30 minute beginner workout incorporates elements of strength and cardio to get your heart pumping and muscles working hard. Try this workout two or three times per week to build full-body strength and boost your cardio.

Wherever you are, you can challenge all your muscles, reduce stress, and do both your body and mind good in that amount of time—you just need the right mix of moves.

we designed this workout to challenge your upper body, lower body, and (of course!) your core with a balance of slow-and-controlled resistance exercises and quicker-paced cardio moves.

Try this workout two or three times per week to build full-body strength and boost your cardio.

30 minute Beginner Workout at Home

Equipment needed: dumbbells (or two water bottles)

Time: 30 minutes

Instructions: After performing a five-minute dynamic warm-up to get your body ready to move, perform the moves below in order. Complete the indicated of number of reps for each exercise before continuing on to the next, taking rest as noted. Once you’ve completed all 11 exercises, rest for one minute, then repeat the entire circuit twice more for a total of three sets.

Inchworm

That’s one rep. Continue for one minute, then rest for 15 seconds and go to the next move.

This Inchworm in 30 minute beginner workout Is the perfect balance of Strength and full body, you can do this workout at home you only need only a small space or carpet to do inchworm workout.

How to: Start standing tall with feet slightly wider than hip-width apart. Keeping knees slightly bent and core tight, hinge at hips to reach hands to floor in front of toes and walk out into plank position, so shoulders stack over wrists and body forms a straight line from shoulders to heels. From here, walk hands back in toward feet and return to starting position.

Pro tip: In standing position, roll shoulders down and back to soften neck tension.

Pushup

That’s one rep. Perform 10 reps, then rest for 15 seconds and continue to the next move.

This Pushup in 30 minute beginner workout is perfect and good for your core, chest, arms.

How to: Start in high plank position with feet just wider than hips. Wrap shoulders back and down and engage core and glutes. Bend arms, allowing elbows to point out at 45-degree angles from ribs, and lower body in one straight line until chest is a few inches above floor. Then, push through hands to press back up into plank position.

Pro tip: Inhale as you lower down and exhale as you push up.

Tricep Kickback

That’s one rep. Perform 10 reps, then rest for 15 seconds and continue to the next move.

How to: Stand with feet under hips, knees bent, and torso slightly tilted forward; hold a dumbbell in each hand. Keep back straight, bend arms 90 degrees at elbows so triceps line up along back. This is your starting position. From here, draw shoulder blades back and down, engage core and triceps, then extend at elbows to straighten arms and lift dumbbells up and back. (Upper arms should remain still; only lower arms should move.) Once arms are straight, pause, then return to starting position with control.

Pro tip: Avoid swinging your arms and maintain as much control as possible.

Single-Leg Row

That’s one rep. Perform 5 reps, switch legs, and repeat. Then, rest for 15 seconds and continue to the next move.

This Single-Leg Row in 30 minute beginner workout is perfect and good for your core, legs, back you can do this workout at home.

How to: Stand with a dumbbell in each hand. Put weight in right foot, engage core, and hinge at hips to lower chest and extend left leg straight back until both are parallel with floor and arms extend straight down. This is your starting position. From here, pull shoulder blades back and bend at elbows to row dumbbells up to sides. Pause, then extend arms with control to return to starting position.

Pro tip: Keep spine and shoulders back and down long throughout entire movement.

Squat Floor Taps

That’s one rep. Continue for one minute, then rest for 15 seconds and go to the next move.

How to: Start standing with feet hip-width apart, toes facing forward, and hands at sides. Jump feet apart and push hips back to sink seat into a squat position, while simultaneously leaning torso forward and touching left hand to floor. Press through feet to reverse the movement and jump back to start position. Repeat, this time touching opposite hand to floor.

Pro tip: Keep glutes and quads engaged and chest open throughout entire movement.

Alternating Lunge With Bicep Curl

That’s one rep. Perform 10 reps per leg, then rest for 15 seconds and continue to the next move.

This Alternating Lunge With Bicep Curl in 30 minute beginner workout is perfect and good for s, biceps you can do this workout at home you only need only a small space or carpet, dumbbells to do this alternating lunge with bicep curl exercise.

How to: Start standing with feet shoulder-width apart and a dumbbell in each hand. Take a big step forward with right foot and lower down into a lunge until both legs form 90-degree angles. In this position, bend at both elbows to curl dumbbells up to shoulder height. With control, lower dumbbells, then press through right foot to extend legs and step back into start position.

Pro tip: Keep hips square and core engaged throughout movement.

Abs Dumbbell Thread

That’s one rep. Continue for one minute, then rest for 15 seconds and go to the next move.

How to: Sit on a mat with feet flat on the floor, knees bent, and one dumbbell held by ends between both hands. Lean torso back slightly and lift legs with bent knees so shins are parallel to floor. Engage core. This is your starting position. Scissor legs to reach right leg up and left leg down, simultaneously passing dumbbell from left hand to right between legs. Reverse the movement, this time passing dumbbell from right hand to left between legs.

Pro tip: Up the challenge by twisting torso toward top leg while passing dumbbell from hand to hand.

Plank Knee-To-Nose

That’s one rep. Perform 10 reps, repeat on the other side, then rest for 15 seconds and continue to the next move.

This Plank Knee-To-Nose in 30 minute beginner workout is perfect and good for full body you can do this workout at home you only need only a small space or carpet.

How to: Start in high plank position with left foot lifted slightly up off floor. Exhale and pull left knee toward chest while rounding spine to bring nose toward knee. With control, reverse movement to return to plank position with left foot lifted.

Pro tip: Keep core tight to avoid sinking into the lower back.

Plank Knee-To-Nose

That’s one rep. Perform 10 reps, repeat on the other side, then rest for 15 seconds and continue to the next move.

How to: Start in high plank position. Lift left foot up off floor and drive toward left elbow while keeping hips level and back flat.With control, reverse movement to return to start.

Plank Knee-To-Opposite-Elbow

That’s one rep. Perform 10 reps, repeat on the other side, then rest for 15 seconds and continue to the next move.

How to: Start in high plank position. Lift right foot up off floor and drive toward left elbow while keeping hips level and back flat.With control, reverse movement to return to start.

Pro tip: Keep core tight to avoid sinking into lower back.

Mountain Climbers

That’s one rep. Continue alternating like this for one minute, then rest for one minute before repeating entire circuit again from the top.

This Mountain Climbers in 30 minute beginner workout is perfect and good for full body, cardio you can do this workout at home you only need only a small space or carpet.

How to: Start in high plank position. Keep shoulders over wrists and back flat while quickly driving left knee toward chest, returning it to start, and repeating with right knee.

Pro tip: Gaze just in front of hands, keep shoulder blades spread wide across back and core tight!

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