These workouts will strengthen your whole body and tone your muscles in an effective and efficient way. Add these 30 minute full body workout with weights to your routine to stay fit, strong, and energized. Doing a workout once a day also decreases your mental pressure and depression.
Everyone is busy in this day-to-day life and in this busy world, we find it difficult to find time for our body and its fitness. Today in this blog, we are with some basic 30-minute full-body workouts with weights for people who are interested in maintaining fitness levels of their body. These workouts will take just 30 to 40 minutes to complete. These are all beginner-level exercises that everyone can do.
Why to choose 30 minute full body workout with weights?
Before moving towards getting information on 30 minute full body workout with weights, let’s first know why to do full-body workouts or what are the advantages of doing full-body workouts.
- less time taken
- Easy to add in your routine
- Burn calories by doing these simple exercises
- Full body Strength development.
- Balanced Muscle Development.
- Better body posture.
- Build confidence and reduce depression.
Safety and Precautions
It is recommended to see your doctor or health expert if you have any medical conditions that affect your ability to exercise. Must go to a health or fitness expert if any of these exercises cause any pain or discomfort. Before doing a new exercise with a higher weight firstly try to do it in a stable and perfect form with a lighter weight. A perfect position and form are very important for doing any exercise effectively.
Now, let’s get started with our 30 minute full body workout with weights. In this blog we will give you 3 steps for completing this 30-minute workout, the first step or part is warm-up exercises, the second part or step is with main exercises or workouts and the 3rd and last step is cool down and stretch to aid in muscle recovery and flexibility. Lets move forward and start our first part of 30 minutes workout with weight.
30 minute full body workout with weights
Warm-Up (3 Minutes)
- Warm-up is a very important thing to do before starting to do exercise, it is important to warm up your muscles to prevent injury and prepare them for the workout.
- Do the following warm-up exercises for a few minutes:
Jumping Jacks (1 minute):
This exercise is further divided into two parts the first 30 seconds do regular jumping jacks. And for the next 30 seconds do modified jumping jacks in which you have to put your arms in front instead of putting them overhead.
Arm circles
The next warmup exercise you have to do is arm circles for 1 minute. To do this you have to first Stand with your feet shoulder-width apart and extend your arms. Make small circles forward for 30 seconds, then reverse direction for another 30 seconds.
leg swings,
The next warmup exercise is leg swings, do with both legs one by one for 30 seconds each.
Let us move forward to do the main part of the exercise workout for the next 24 minutes. You have to perform six exercises, each for 3 sets of 10-12 repetitions.
Workout (24 minutes)
- Squats (Quads, Glutes, Hamstrings)
- Dumbbell Rows (Back and Biceps)
- Dumbbell Lunges (Quads, Glutes, Hamstrings)
- Push-Ups (Chest, Shoulders, Triceps)
- Dumbbell Shoulder Press (Shoulders)
- Plank for core
Squats (Quads, Glutes, Hamstrings)
The first exercise you have to do is squats. The squat is one of the most popular and effective workouts for strength training. Squats primarily focus on your lower body which includes your quads, glutes, hamstrings, and calves.
This exercise also improves body stability and balance. We can do squads both with and without weight. For this 30-minute workout routine, adding squats will be beneficial for you. Let’s know the steps for doing squats.
- For the starting position, Hold a dumbbell in each hand at your sides.
- You should stand with your feet shoulder-width apart.
- Start the motion by Lowering your body by bending your knees and hips.
- Remember to Keep your chest up and back straight.
- Push through your heels to return to the starting position keeping your back straight.
Dumbbell Rows (Back and Biceps)
The next exercise to add to our 30-minute workout routine is Dumbbell Rows. Dumbbell rows is a strengthening exercise that targets your lower back and biceps. It is a mix exercise that can be a valuable addition to your 30-minute workout that helps to improve your posture as well as upper body strength. Let’s move forward and know the steps to perform this exercise with weights.
- Start by holding a dumbbell in each hand, and keep a slight bend in your knees.
- During the exercise Keep your back straight and your core engaged.
- Take a motion and Pull the dumbbells towards your hips, squeezing your shoulder blades together.
- Then Lower the dumbbells back to the starting position where you started.
- Repeat
Dumbbell Lunges (Quads, Glutes, Hamstrings)
Dumbbell lunges are a mixed lower-body workout that targets your quads, hamstrings, glutes, as well as calves. This exercise can also improve your stablity as it also engage your core muscle. Adding dumbbells to lunges increases the resistance and makes the exercise more challenging. This is one of the best exercises for your lower body. You can add this exercise to your 30 minute full body workout with weights.
- Like other exercises start holding a dumbbell in each hand at your sides.
- Then Step forward with one foot and lower your body until both knees are bent at a 90-degree angle.
- Push through your front heel and slowly return to the starting position.
- Alternate legs for each set one by one.
Push-Ups (Chest, Shoulders, Triceps)
Push-ups are one of the most common exercises, Push-Ups target your whole body and are one of the best exercises for the chest. This exercise will increase your upper body strength and improve your body posture.
Additionally, it also strengthens your shoulders and triceps. Adding push-ups to a 30-minute full-body workout with weights will be beneficial. Let’s look at the steps on how to do pushups. Remember to keep your body in a straight line during the pushups.
- Start in a push-up position and place your hands a little wider than shoulder-width apart on the dumbbells.
- Remember to Keep your body in a straight line from head to heels.
- Lower your chest toward the ground, then push back up.
If you find it hard to do these, you can start doing push-ups with your knees on the floor and when you are comfortable then try the main pushup position.
people also read: best full bodyworkouts for women at home
Dumbbell Shoulder Press (Shoulders)
the next exercise in our list of 30 minute full body workout with weights is the Dumbbell shoulder press. The dumbbell overhead press is also known as the dumbbell shoulder press. it is a compound exercise that focuses on the muscles of the shoulders, particularly the muscles in front of the shoulders, along with the triceps and upper chest. This exercise increases the strength of the shoulders and improves the stability of the upper body. To do a dumbbell overhead press you can follow the following steps.
- To start firstly Sit on a bench or chair with a backrest or stand with your feet putting it hip-width apart.
- Then Hold a dumbbell in each of the hand at your shoulder level.
- Then Press the dumbbells overhead until your arms are fully extended.take a lighter-weight dumbbell if you find difficulty.
- Then Lower them back to shoulder height to the starting position.
- Repeat the exercise
Plank (Core)
The next and last exercise in our 30 minute full body workout with weights is Plank. Plank is one of the most popular and highly effective core strengthening workouts that also engage your other body muscles. This is helpful for your whole body, especially your core. This exercise improves your body posture and stability. This is a simple but challenging posture. Planks primarily focus on the muscles of the core, including the front of the abdomen, obliques (side of the abdomen), and deep core muscles.
Additionally, planks engage the muscles of the shoulders, chest, back, and legs for stability. Adding plank to 30 minute full body workout with weights will be very beneficial.
- To do Plank firstly Place your forearms on the floor, elbows under your shoulders.
- Maintain an imaginary straight line from head to heels.
- Try to Hold this position for 30-60 seconds. If you find difficulty start with 15 to 20 seconds and gradually increase your span.
Cool-Down (3 Minutes)
After you complete the workouts, it is very important to cool down and stretch to aid in muscle recovery and flexibility.
Spend 3 minutes doing the following stretches:
- Cat-Cow Stretch (1 minute
- Child’s Pose (1 minute)
- Quad Stretch (1 minute)
Congratulations!! In just 30 minutes, you have completed a full-body workout that targets major muscle groups, increases strength, and burns calories. Adding this 30 minute full body workout with weights will be good and beneficial for people with busy schedule. You can easily add this routine workout to your schedule.
Is 30 minutes enough for a full-body workout?
A 30-minute full-body workout can be effective if you plan your routine efficiently and focus on compound exercises that target multiple muscle groups together.
Can I do gym without trainer?
Yes, you can definitely go to the gym and work out without a personal trainer. Many people exercise at the gym independently and achieve their fitness goals effectively.
How many calories do you burn in a 30 minute full body workout with weights?
depending on the exercises you are doing
