When you don’t have a lot of time, efficiency is everything. You don’t have to compromise on your profits in the busy season of life; It just requires a little adjustment. With just 30 minutes, a pair of dumbbells and a heavy vest, you can train your entire body and honestly work up a sweat without ever setting foot in a gym. Ben Walker, a personal trainer and founder fitness anywhereProved that with a three-phase workout designed to hit every major muscle group.
You can work through this as a tri-set or perform each exercise individually, depending on your training goals. Exercising with minimal rest in between keeps the intensity of the workout high, increases your heart rate and allows you to properly load each activity. Hybrid-style workouts like these build both strength and muscular endurance while keeping total workout time in check.
Grab your equipment and try this workout the next time you need a quick burner.
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30-minute full-body workout
You can do this workout in two different ways. At first, you can complete each exercise on its own for the sets and reps listed, resting for 60 seconds between sets. For a higher-intensity workout, perform as a tri-set, moving from one exercise to the next without any rest, completing the prescribed reps for each. After completing all three exercises, rest for 90 seconds and repeat for the prescribed number of sets.
How to do inchworm pushups
The inchworm targets the lower body, engaging the abdomen before converting into a plank. Pushups target the pecs and triceps, while standing and walking back builds functional core strength.
- Stand straight and sit in a squat with your hands on the floor in front of you.
- Keeping your core tight and hips level, walk your hands forward into a high plank position.
- Do a pushup, then walk your hands back toward your feet and stand back up.
- Do 3 sets of 15 to 20 reps.
How to Do Burpees for Overhead Press
“Holding dumbbells while you’re standing engages more of the lower body muscles, which helps shape the legs,” says Walker. “This exercise targets almost all the muscles of the body, giving it a high fuel-burning effect as it increases the heart rate by engaging the entire body.”
- Place the dumbbells on the floor. Holding dumbbells in hands, come into a high plank position by squatting, jumping or returning to plank.
- Jump or walk your feet back toward your hands and stand up.
- Immediately press the dumbbells upward into extension before resetting.
- Do 3 sets of 10 to 12 reps.
How to Do Plank Rows with a Weighted Waist
“Doing rows will make the back muscles bigger, but plank position will isolate the muscles even more,” says Walker. “The addition vest also increases burnout by building muscles in the core and lower back.”
- Get into a high plank position wearing a weighted vest under your shoulders.
- Grab a dumbbell and pull it toward your ribs while keeping the hips square and resisting rotation.
- Lower with control, alternating sides.
- Do 3 sets of 8 to 10 reps on each side.
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