30-Minute Workout Is The Perfect Balance Of Strength And Cardio

The perfect 30-minute workout incorporates elements of strength and cardio to get your heart pumping and muscles working hard.

Equipment needed: dumbbells (or two water bottles)

Time: 30 minutes

Inchworm

Good for: full body

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

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

Pushup

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

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

Tricep Kickback

Good for: core, triceps

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

Single-Leg Row

Good for: core, legs, back

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

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

Squat Floor Taps

Good for: full body, cardio

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

Alternating Lunge With Bicep Curl

Good for: core, legs, biceps

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

Abs Dumbbell Thread

Good for: core, arms

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

Plank Knee-To-Nose

Good for: full body

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

Plank Knee-To-Opposite-Elbow

Good for: full body

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

Mountain Climbers

Good for: full body, cardio

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

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

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