Pressed for time? This 30-minute workout is perfect for getting stronger and fitter in a flash. It targets your entire body, so you’ll hit all the major muscle groups—and the best part? It’s suitable for all fitness levels! Whether you’re just getting started or looking to amp up your routine, this quick yet effective workout has got you covered. Let’s get moving!

30 minute full body circuit

Equipment You’ll Need:

1. A pair of dumbbells
2. A kettlebell
3. A medicine ball
4. A weighted plate (you can also use a dumbbell or another medicine ball as a substitute)
5. Battle ropes

Choose weights that match your fitness level. If you're just starting out, try these recommended weights:

• 9 lbs dumbbells
• 18 lbs kettlebell
• 13 lbs medicine ball
• 11 lbs plate

Exercises:

Dumbbell Thrusters – Full-body blast! Power through the squat, then explode up with the dumbbells. Focus on squeezing your glutes as you squat down, and remember, form is key throughout the whole move.

Kettlebell Swings – A total-body burn! Hinge at your hips, pushing them back, and make sure most of the power comes from your hamstrings and glutes, not your arms. It’s all about that explosive hip drive!

Renegade Rows – Tone your arms, back, and abs! Keep your core tight and hips parallel to the floor. Think about rowing the dumbbell toward your back pocket, not just pulling it straight up.

Alternating Battle Ropes – Get those arms firing! Keep your back straight, and drop into a squat position to maintain balance and stability while you power through the ropes.

Med Ball Slams – Full-body power! Instead of letting gravity do the work, really throw the ball into the ground with force. Get into it and slam it down with energy.

Russian Twists with Plate – Focus on those abs! Keep a straight back while twisting side-to-side. The more controlled your movement, the better the burn.

Workout Details:

Beginners: 30 seconds of work, 30 seconds of rest. Complete 5 rounds.

Intermediate: 45 seconds of work, 15 seconds of rest. Complete 5 rounds.

Advanced: 60 seconds of work per exercise, back-to-back. Complete 5 rounds with minimal rest between rounds.

if you’re ever unsure about how to perform any of the exercises, don’t hesitate to ask a personal trainer for guidance. It’s always worth getting expert advice to stay safe and make the most of your workout.