Be Well Workout of the Week: Get in and Out of the Gym in 30 Minutes

It can be done!



For the workout this week, put 30 minutes on the clock and get ready to complete the following seven-move circuit as many times as you can in those 30 minutes. But don’t get sloppy people — you want to be moving fast while also maintaining good form. Got it?

The idea is to work hard, work fast, and push yourself outside of your comfort zone. Simple enough, right? Good luck! 

Be Well Workout of the Week: Your New Favorite 30-Minute Workout

Do 10 Reps of each exercise as many times as you can in 30 minutes.
Squat thrusts
Lunges (10 on each side)
Decline push-ups
Tricep dips
Dead lifts
Lunge rows (10 on each side)
.25 mile run on treadmill

Explanation of exercises

Squat thrust: With your hands on the ground, jump your feet back to a strong high plank position. Don’t let your hips sag. Then jump your feet in and stand up.

Lunge: Standing with feet hip-width apart, step forward with your left foot and drop into a lunge, so your left leg makes a 90-degree angle. Return to standing and repeat on the right.

Decline push-ups: Put your feet on a bench or step, and put your hands on the ground. Do your push-ups in that position.

Tricep dips: Using a bench or a chair, step your legs out a few feet in front of your body. Steady your hands on the bench or chair and, with your back just a few inches from your fingertips, lower your body to the ground. Then raise your body back to the starting position by pushing into the bench or chair. Repeat.

Dead lift: Stand with legs shoulder-width apart and dumbbells in hands. Bend knees slightly and lean forward with your arms moving towards the ground, until your back is at a table-top position. Slowly return to the starting position.

Lunge row: Standing with your left leg forward in a lunge and left forearm on thigh, row a weight with your right arm like you’re starting lawn mower. Switch to opposite side lunge for left arm.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

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