Get back into your groove and give your muscles what they want with this quick, sweat-inducing bodyweight workout. If you’ve got 30 minutes, you’ve got enough time to strengthen your arms, legs, and core. Grab a buddy and get ready to work.
The 30-Minute Bodyweight Circuit
This workout will activate your muscles as you go, so you don’t need to warm up beforehand. If you’d like, feel free to do a few dynamic exercises before getting started.
Complete the specified reps for each exercise listed before advancing to the next move. Since this is a circuit, take little to no rest in between each exercise. Once you’ve completed one round of all the exercises, take 90 seconds of rest. Repeat this circuit for a total of four rounds. Don’t forget to stretch afterward!
- Plank walkout: 10 reps
- Sumo squat: 12 reps
- Push-up rotation: five reps
- Forward backward lunge: 10 reps each leg
- Crab walk: 10 reps (forward and backward)
- Plank with knee drop: 10 reps
- Scissor abs: 10 reps