Posted on February 07, 2018 by Jenny Cromack

One of the traps I think people fall into is worrying that if they workout they must do an hour. Well, all I can say is codswallop! If you know what you’re doing and are prepared to work hard then I believe you can still get amazing results in 30 minutes, so I’m going to share not one but two 30 minute workouts with you! Whilst the title of this blog calls them lunchtime workouts, you can obviously do them at any time of the day!

These two 30 minute workouts are split as follows:

Workout 1 – cardio circuit focused on improving your fitness levels and fat burning.

Workout 2 – strength, superset workout. This 30 minute workout will develop your strength, improve muscle mass but also due to the nature of alternating between lower body and upper body muscle groups, will be a great fat burning session!

Are you ready…..?! Remember to do a warm up first.

30 Minute Workout 1

All you need is a mat and kettlebell (KB)

Perform as many circuits as you can in 30 minutes:

  1. Squat Jumps x 12
  2. Press Ups x 15 (on your knees is fine if needed)
  3. KB Swings x 12
  4. KB Squat &  Upright Row x 12
  5. Burpees x 10
  6. Plank x 30 seconds
  7. Power Lunges x 16
  8. KB Alternating Lunge & Shoulder Press x 12-16

30 minute workouts

30 Minute Workout 2

For this workout you need to use dumbbells, perform each superset (pair) of exercises x 3. Minimise rest between exercises for full effect!

1a. DB Squat & Shoulder Press x 12

1b. DB Bent Over Rows x 12

Repeat x 3

2a. DB Deadlifts x 12

2b. DB Chest Press x 12

Repeat x 3

3a. Walking Lunges x 16 (one of my favourite exercises of all time!)

3b. Press Ups x 15

Repeat x 3

4a. Split Lunge x 8-10 e/leg

4b. Reverse Flies x 10-12.

Repeat x 3

30 minute workouts

So there you have it, no more excuses! Get in that gym and give one of these 30 minute workouts a try. Depending on your goals you can alternate between both or you can choose the one most appropriate to your goals and perform two to three times per week.