30-Minute Daily Exercises You Can Do at Home
30-Minute Workout: 5 Routines you can do every day at home
Finding time to exercise is hard when you live a busy lifestyle. Between work, family and household responsibilities, staying fit can get put on the back burner. You might look at your home workout equipment and wonder how you ever thought you had time to use it but don’t lose hope. The 30-minute workout is a reliable, tried and tested method of fitting daily exercise around your other responsibilities.
Professional trainers work to develop workout routines that can be accomplished in 30 minutes or less so that everyone can build a daily exercise habit that sticks. A 30-minute workout usually uses High-Intensity Interval Training (HIIT) to get your heart rate up and work different muscle groups. HIIT workouts can maximise the benefits of exercising in the time allotted, and they’re great for beginners.
The Benefits of Daily Exercise
It’s no secret that being physically active is good for your health, but what does that really mean? Dedicating time to 150 minutes of physical activity every week is recommended by the NHS, the WHO and the UK Chief Medical Officers.
- Increases muscle and bone strength
- Helps with Stress Relief by releasing endorphins into the bloodstream
- Builds Self Esteem
- Promotes Heart Health by lowering blood pressure and strengthening the heart muscle
- Helps with weight loss
- Promotes Brain Health and Memory Function
- Improves symptoms of depression
- Helps you sleep
- Gives your gut health a boost
- Makes you less likely to develop chronic disease
- Gives you more energy!
- And more!
It’s important to make sure your daily exercise routine is varied to allow muscles time to recover between workouts. A good pattern is to do high-intensity workouts 3 days per week, alternating with lower-intensity workouts on other days. Try to incorporate both strength training and cardio throughout the week. If you’re a runner, you could mix it up with a long run on one day and a sprint workout on the next. The main takeaway is: Keep Your Workout Varied.
A 30-Minute Workout with Your Equipment
You can use your home gym equipment to enhance your workout and vary the muscle groups you target throughout the week. Whether you have dumbbells, kettlebells or a treadmill, we’ve found a workout for you here.
To make sure you time intervals well and avoid overworking or resting too long, you might want to set a timer on your phone. You can download an interval timer app to your device and programme the number of seconds for sets and rest periods. This is our favourite option because these timers beep at the end of every set and rest period, so you can focus on your form.
30-Minute Dumbbell Workout
Full-body strength training can be done with moderate-weight dumbbells. For you, that might mean 2kg, 5kg or higher, depending on your strength. Read our guide to choosing dumbbells to find the right pair for you.
To get a 30-minute workout, perform each dumbbell exercise across 60 seconds and rest for 15 seconds between exercises. Complete 3 rounds in total, with a 60-second rest between each round. If you have less time, 1 round should take 10 minutes, while 2 rounds should take 20.
We’ve split these up into 5-minute circuits based on the areas they focus on. Repeat each circuit twice, or choose one to focus on 3 times with a longer break between circuits to create your 30-minute workout.
Each dumbbell circuit is accompanied by a video showing the correct form and posture for each of these exercises, so you can learn to perform them safely.
Dumbbell Leg Circuit
- Hamstring Curls x 60 seconds
- Calf Raises x 60 seconds
- Goblet Squats x 60 seconds
- Romanian Deadlift x 60 seconds
Chest, Back and Shoulders
- Dumbbell Fly x 60 seconds
- Unilateral Press x 60 seconds
- Plank Row x 60 seconds
- Dumbbell Row x 60 seconds
- Across Body Curls x 60 seconds
- Drag Curls x 60 seconds
- Hammer Curls x 60 seconds
- Wall Rested Curls x 60 seconds
There are loads of guided 30-minute dumbbell workouts available on YouTube. Here we’ve collected the best videos to save you from searching. Mixing up your workout routines helps keep exercise fresh and motivating, so try a few of these videos and see what works for you.
30 Minute Full Body Beginner Dumbbell Workout
JLL Recommends: Neoprene Coated Dumbbells
30-Minute Kettlebell Workout
A kettlebell is a great tool to increase your strength, build stamina and target the whole body using heavier weights.
Safety First: It’s really important to make sure you warm up before you start to avoid injury. Kettlebell workouts are very intense and require limber muscles to achieve. We recommend starting with a lighter kettlebell if you’re a beginner.
- Arm Circles – 30 seconds
- High Plank Shoulder Touch – 30 seconds
- Walk-out – 30 seconds
- Kettlebell Swing – 3 sets of 10 reps
- Kettlebell Press – 3 sets of 10 reps (each side)
- Bent-Over Kettlebell Row – 3 sets of 10 reps (each side)
- Russian Twist – 3 sets of 10 reps
- Thruster – 3 sets of 10 reps
- Kettlebell Deadlift – 3 sets of 10 reps
- Kneeling Single-Arm Hold and Stand – 3 sets of 10 reps (each side)
- Sit & Hold – 3 sets
- Cat Pose – on hands and knees, stretch your back upwards curving your spine towards the ceiling
- Child Pose – sit back on your knees and lean forwards, head on the floor, to stretch your back and triceps.
- Downward Dog – keeping hands on the floor, lift your hips so that you’re in an upturned V shape. Walk your heels so that you stretch your hamstrings well.
JLL Recommends: Neoprene Coated Cast Iron Kettlebells
You can find many guides to 30-minute Kettlebell workouts online. Here we’ve gathered some of our favourites so that you can keep your workout varied and build the strength and stamina of your whole body.
30 Min Full Body KETTLEBELL WORKOUT | Supersets
30 Mins Kettlebell Full Body | Build Muscle | One Kettlebell Only
30-Minute Home Treadmill Workout
Of the home gym equipment we supply, a treadmill takes up a fair amount of space. A 30-minute treadmill workout at home is easy to fit around your routine, so you know your investment was worthwhile. We recommend using timers to make sure you stick to your timings and stay motivated through intense burns.
This treadmill workout is designed for treadmills with an incline function, so you can push your leg muscles harder and get a really good cardio burn.
- Warm up for 5 minutes by walking at a moderate pace.
- Increase the speed to a light jog for 10 minutes.
- Increase the incline to 5% and jog for 5 minutes.
- Increase the incline to 10% and jog for 5 minutes.
- Increase the incline to 15% and jog for 5 minutes.
- Cool down for 5 minutes by walking at a moderate pace.
Don’t forget to drink plenty of water and congratulate yourself on the time you took to look after your body. Enjoy that endorphin high!
JLL Recommends: Lightweight Folding Treadmill
As always, there are plenty of guided 30-minute treadmill workouts available online. Here are some you can try out to mix up your workouts.
30 Minute Cardio HIIT Treadmill Run!
HIIT Workout – Insane 30 Minute Treadmill Workout
30-Minute HIIT Bodyweight Workout
If you don’t have any home gym equipment yet, you can get a perfectly good workout using just the weight of your own body for resistance. This workout uses HIIT techniques on a 45/15 split, with 45 seconds of work and 15 seconds of rest between each move. You can do this workout inside, outside, at home, in the park or anywhere!
Warm-up (5 minutes):
- Jog in place for 1 minute
- 10 bodyweight squats
- 10 lunges (each leg)
- 10 push-ups
- 10 jumping jacks
Workout (25 minutes):
Complete each exercise for 45 seconds, resting for 15 seconds between each exercise. After completing all exercises, rest for 1 minute and repeat the circuit for a total of 3 rounds.
- Squat jumps: Start in a squat position with feet shoulder-width apart. Jump up explosively and land back into a squat position. Repeat for 45 seconds.
- Push-ups: Get into a plank position with your hands shoulder-width apart. Lower your body down towards the ground and push back up. Repeat for 45 seconds.
- Mountain climbers: Get into a plank position and bring your right knee towards your chest, then return to plank position and repeat with the left knee. Continue alternating for 45 seconds.
- Jumping lunges: Start in a lunge position with your right leg forward. Jump up explosively and switch your legs in mid-air so your left leg is now forward. Repeat for 45 seconds.
- Plank hold: Get into a plank position with your forearms on the ground. Hold for 45 seconds.
- Burpees: Start in a standing position. Jump up, then get into a plank position and complete a push-up. Jump your feet back in and stand up. Repeat for 45 seconds.
Cool-down (5 minutes):
- 10 slow bodyweight squats
- 10 standing hamstring stretches (each leg)
- 10 shoulder rolls
- 10 deep breaths
Remember to listen to your body and modify the exercises as necessary to suit your fitness level. Drink plenty of water after this workout to rehydrate your body.
JLL Recommends: BPA Free Water Bottle
Try these guided HIIT workouts online to make sure you get your form correct. Not all videos include warm-up and cool-down sections but do make sure you include these to avoid injury.
30 MIN FULL BODY HIIT (No Jumping + No Equipment)
HIIT WORKOUT – Bodyweight Only | Calisthenics Series Day 5
30-Minute Yoga Flow
Yoga workouts are a good way to exercise mindfully, especially for those with heart conditions or injuries, as there is no cardio involved. That doesn’t mean yoga isn’t hard work though! Your muscles will strengthen, your balance and posture will improve and your body and mind will benefit from a good 30-minute yoga workout.
This routine is designed to strengthen your abs and core. It contains a few advanced poses, so don’t hesitate to use your yoga blocks or yoga straps to help you reach or balance. If you can’t do a pose, don’t force it, just rest, and move on. This routine is not for people who are pregnant or those with back problems. The timings are measured in breaths rather than seconds, to ensure you do not hold your breath as you hold each asana (pose). Your breaths should be neither too long nor too short, but steady, focused breathing.
- Savasana variation (Pentacle Pose): Lie flat with your arms out to either side and relax your body as fully as you can. Focus on your breathing for 6 deep breaths.
- Ardha Halasana (Half Plough Pose): Lift both legs straight up and hold at 90o to the floor. Tighten the thigh and abdominal muscles to warm them up. Continue for 6 breaths, then lower your legs to the floor.
- Ardha Navasana (Half Boat Pose): Cup your hands behind your head and lift your head and shoulders up off the floor. Lift your legs to about the same angle, continuing to breathe as you feel your core tighten. You should be balancing on your lower back. Hold for 8 breaths, and release.
- Ubhaya Padangusthasana (Double Toe Hold): Sit up and bend your knees so you can hold onto your big toes. You might want to place a yoga strap under the balls of your feet to help you with this pose. Keep your back straight as you extend your legs upwards, pushing through the strap so that you are in a V position. Activate your core and keep your chest open. Hold for 8 breaths if you can.
Navasana (Boat Pose): Let go of your toes and bring your arms parallel to the floor, keeping your body in the V position. You should be balancing on your buttocks, with your navel pulled in towards your spine. Hold for 8 breaths.
- Paschimottanasana (Seated Forward Bend): Release Navasana and come into a seated position. Inhale as you stretch your arms upwards, interlocking the fingers. Bend forwards from the hips, stretching your arms forwards towards your feet and bring your forehead close to the knee. Hold for at least 4 breaths. This pose stretches out your body after the previous difficult poses.
- Adho Mukha Svanasana (Downward Dog Pose): Stand up, bend forward and place your hands on the floor. Step backwards so that you are in an upturned V shape with your hips in the air. Hold for 8 breaths.
- Chaturanga Dandasana Variation High (High Plank): Lower your hips until you are in a high plank, keeping your body straight and raised off the floor. Hold for 8 breaths.
- Chaturanga Dandasana (Plank): Bend your arms, lowering your whole body closer to the floor but keeping yourself just held on your hands and feet. Hold for 6 breaths.
- Sarpasana (Snake Pose): Lower your body to the floor and put your arms by your sides. Tightening your tummy, lift your upper body up into the snake pose. Hold for 6 breaths.
- Adho Mukha Svanasana (Downward Dog Pose): repeat Downward Dog for 8 breaths.
- Catur Svanasana (Dolphin Pose): place your elbows onto the floor, lifting your lower back and tightening your pelvic and abdominal muscles. Hold for 8 breaths.
- Catur Svanasana Plank (Dolphin Pose/Plank): Lift your body into a plank position, still resting on your elbows. Raise one leg towards the ceiling. Hold for 6 breaths and lower.
- Catur Svanasana Plank (Dolphin Pose/Plank): Raise the other leg towards the ceiling. Hold for 6 breaths and lower.
- Adho Mukha Svanasana (Downward Dog Pose): Lift your hips to return to Downward Dog for 8 breaths.
- Tri Pada Adho Mukha Svanasana (3-legged Downward Dog Pose): Lift one leg up as high as you can. Hold for 8 breaths. Lower the leg.
- Tri Pada Adho Mukha Svanasana (3-legged Downward Dog Pose): Lift the other leg up as high as you can. Hold for 8 breaths. Lower the leg.
- Vasisthasana (Side Plank): Shifting your weight onto one arm, rotate your hips and shoulders so that your whole body faces to one side, balancing on the arm and the outsides of the feet. Raise the other arm towards the ceiling and hold for 8 breaths.
- Vasisthasana II (Side Plank II): Slowly raise your free leg as high as you can. If you are able, reach the free arm and free leg towards each other, holding your toes if possible. Focus on your core and hold for 6 breaths. Release and return to a high plank.
- Vasisthasana II (Side Plank II): slowly breathe in and move into Vassithasana on the other side. Raise your leg to meet your free hand and hold for 6 breaths.
- Adhomukha Virasana (Downward-Facing Hero Pose): Return gently into a high plank, then lower your knees to the floor. Sit back onto your feet and lower your forehead to the floor, with arms stretched out in front of you.Relax the feet, arms, shoulders and back and stay here for 8 breaths to stretch your spine.
You can repeat the whole sequence to make it a 30-minute workout.
You can find many guided 30-minute yoga routines online. Here are a few experienced yoga instructors that you can use to support your yoga practice.
Yoga with Lakshmi – 30 Minutes Intermediate Yoga Session
Surya Namaskar + Abs & Core Yoga Workout | FIT 30 | Yogalates with Rashmi
JLL Fitness Workout Routines
We hope you’re enjoying trying out these 30-minute routines and fitting a little bit more exercise into your daily routine. Whether you’re working on your strength, stamina or overall fitness, 30 minutes is enough time to keep working towards your fitness goals. Keep checking the JLL Fitness YouTube Channel for more workout ideas and home gym equipment overviews every week.