Health

30 Workouts Under 30 Minutes You Can Do Anywhere

You don’t need to work out for hours: These workouts are all 30 minutes or less. And you can do them pretty much anywhere, anytime (as long as you have an internet connection).

Jenny Chang / BuzzFeed

Friendly and cautionary note: Not everyone is going to be able to do all of these workouts, and some people won’t be able to do any of them. And what’s hard for one person might be easy for another — it all depends on your individual level of fitness. Before you begin any new exercise regimen, you should talk to your doctor about what’s safe and right for you. And if you feel faint or dizzy or pain during the course of any of these workouts, stop immediately and seek medical attention.

5- to 10-Minute Workouts

Jenny Chang for BuzzFeed

1. Tone All Over Workout (Women’s Health)

Length: 5 minutes
Equipment needed: Two pairs of dumbbells — one heavy, one lighter (in case you need it)
The gist: High-intensity circuit training (HICT) workout. You’ll do five exercises in five minutes. For each move, do as many reps as you can for 50 seconds, rest for 10 seconds, and move on to the next move. You can stop working out after one circuit if you need to, but for best results repeat the whole circuit three or four times in a row.
FYI: Includes some lateral movement, lunges, hops

2. 5-Minute Fat-Blasting Workout (Shaun T for Dr. Oz)

Length: 5 minutes
Equipment needed: None
The gist: HICT workout. Very intense! Constant movement.
FYI: Includes running in place, hops, lateral movement, squats

3. 5-Minute 5-Move Leg and Butt Routine (Women’s Health)

Length: 5 minutes
Equipment needed: Two pairs of dumbbells, one heavier, one lighter if you need it
The gist: HICT workout — five moves in five minutes, 50 seconds per move, 10 seconds rest. Repeat the whole circuit a few times for best results.
FYI: Includes some lateral movement, squats, lunges

4. The Scientific 7-Minute Workout

Length: 7 minutes
Equipment needed: None
The gist: HICT workout. 30 seconds on, 10 seconds rest, 12 moves total. Repeat the whole circuit a few times in a row for best results.
FYI: Includes jumping, squats, running in place

5. Spinal Cord Injury Aerobic Workout: Paraplegia

Length: 7 minutes and 45 seconds
Equipment needed: None
The gist: A series of upper-body exercises performed back to back.
FYI: This workout was created by the National Center on Health, Physical Activity and Disability (NCPAD).

From the YouTube video page: NCPAD presents “Exercise Program for Individuals with Spinal Cord Injuries: Paraplegia”. This video is funded by the Christopher & Dana Reeve Paralysis Resource Center and developed in conjunction with the Rehabilitation Institute of Chicago and the National Center on Physical Activity and Disability.

6. 8-Minute Boot Camp Workout from XHIT Daily

Length: About 7 minutes
Equipment needed: None
The gist: HICT workout. Six moves, 30 seconds each, and then repeat. For better results, repeat the whole thing at least one more time.
FYI: Includes squats, kicks, running in place

7. 8-Minute Full-Body Tabata Workout (Class FitSugar)

Length: 8 minutes
Equipment needed: None
The gist: Tabata workout. Alternate between two moves, 20 seconds on, 10 seconds rest, 8 rounds total. Then repeat the circuit again with two different moves.
FYI: Includes jumps, squats, lunges

8. Spinal Cord Injury Aerobic Workout: Tetraplegia

Length: 9 minutes 20 seconds
Equipment needed: None
The gist: A series of upper-body movements performed back to back.
FYI: This is another video from the NCPAD, made for people with spinal cord injuries resulting in tetraplegia.

10- to 20-Minute Workouts

Jenny Chang for BuzzFeed

9. 10-Minute No-Equipment Fat-Burning Circuit from Turbulence Training

Length: 10 minutes
Equipment needed: None
The gist: High-intensity bodyweight workout. Five exercises total. For each exercise, you do four rounds of 20 seconds on, 10 seconds rest. Then you move on to the next move.
FYI: Includes running in place, lunges, burpees, jumping

10. 10-Minute No-Equipment Home Workout, Full-Body Exercise (Class FitSugar)

Length: 10 minutes
Equipment needed: None
The gist: 10 moves, back to back, in 10 minutes — no rest.
FYI: Includes lunges, burpees

11. Intense Ab Workout (POP Pilates)

Length: 10 minutes
Equipment needed: Yoga mat
The gist: Abs-focused pilates routine. Great to add to the end of another, longer workout.
FYI: LOTS of crunches and crunch-like things, y’all

12. Afrobeat Werrrkout! With Scola Dondo

Length: Roughly 13 minutes
Equipment needed: None
The gist: Cardio dance workout, with some bodyweight exercises to warm up.
FYI: Lots and LOTS of jumping, dancing, some burpees, squats

13. Yoga Shape Up: Detoxifying Workout (Wai Lana for BeFiT)

Length: 14 minutes
Equipment needed: None
The gist: A very gentle routine to help you relax and unwind.
FYI: Includes some twists

14. BabyFit’s Lower Body Workout for Pregnancy (SparkPeople)

Length: 14 minutes
Equipment needed: None, although you might want a chair for balance (and you can add dumbbells if you are up for it, to make it harder)
The gist: Short lower-body strength and stretching routine, designed by certified prenatal fitness specialists
FYI: Includes some squats. Before you do this workout (or any workout) during pregnancy, talk to your doctor about what’s safe for you.

15. Level 1 Beginners Workout (Chris Powell)

Length: 15 minutes
Equipment needed: None
The gist: Total-body bodyweight moves performed one after another, no rest between moves. Good for fitness beginners.
FYI: Includes jumping, lunges, some lateral movement

16. 15-Minute Insanity Cardio Workout Exercises (HASfit)

Length: 15 minutes
Equipment needed: Light dumbbells
The gist: High-intensity cardio moves performed back to back with no rest between moves. Best for people with intermediate to advanced fitness levels.
FYI: Includes some lateral movement, jumps, high knees, mountain climbers

17. 15-Minute Total Body HIIT Workout (FitnessBlender)

Length: 15 minutes (not including your warmup)
Equipment needed: None
The gist: High-intensity interval training (HIIT). This is very intense. You have four pairs of exercises. For each move, you do 20 seconds on, 10 seconds off, and alternate from one move to the next in each group. Do 3 sets per group, then move on to the next group. The last round of exercises will be a burnout round.
FYI: Includes jumps, squats, clapping push-ups, jumping lunges, burpees

18. Spring Break Abs & Core Workout (Mike Chang for BeFiT)

Length: 15 minutes
Equipment needed: A small towel
The gist: Core and lower-back workout moves, back to back with no rest
FYI: Includes some hops, lateral movement

19. 15-Minute Bodyweight Burn (David Jack for EVEN Hotels)

Length: 15 minutes
Equipment needed: Workout mat
The gist: Starts with stretches, progresses to bodyweight strength moves (40 seconds on, 20 seconds rest).
FYI: Includes squats, split squats

20. The Total Mobility Workout (Sonima)

Length: 18 minutes
Equipment needed: A bench or sturdy chair
The gist: This workout was designed by Pete Egoscue, an alignment and movement expert, and it’s good for people who are trying to improve their mobility and posture. Good for beginners.
FYI: Includes running in place, squats

20- to 30-Minute Workouts

Jenny Chang for BuzzFeed

21. Strengthen Your Core (Yoga Journal To Go)

Length: 20 minutes
Equipment needed: Two blocks
The gist: Yoga sequence to help you build core strength and awareness.
FYI: Includes a back bend (flip the dog pose)

22. Shaun T 20-Minute Workout

Length: Roughly 20 minutes
Equipment needed: None
The gist: High-intensity circuit workout. Series of four-minute circuits. Each circuit has four moves; do each move for 15 seconds, no rest between moves, four rounds total. Very intense, but modifiable. There’s also a break in the middle.
FYI: Includes running in place, jumps, burpees, lateral movement, squats, mountain climbers, high knees

23. Denise Austin’s Prenatal Cardio Workout for a Fit & Firm Pregnancy (BeFiT)

Length: 20 minutes
Equipment needed: None
The gist: Low-impact cardio workout for pregnant women.
FYI: Includes some lateral movement, marching in place. Before you work out during your pregnancy, definitely talk to your doctor about what is safe for you.

24. Gentle Heart Pump Yoga Flow (HangTightwMarC)

Length: 20 minutes
Equipment needed: None
The gist: A 20-minute yoga flow routine.

25. Holly Perkins 360 Fit Tone (Exercise TV)

Length: About 20 minutes
Equipment needed: One pair of dumbbells
The gist: Total-body strengthening routine, good for people with beginner or intermediate fitness levels.
FYI: Includes running in place, lunges, lateral movement, squats

26. Shaun T Shoulders, Biceps, and Triceps Workout

Length: Roughly 24 minutes
Equipment needed: Two sets of dumbbells, one heavy, one lighter (find the weight that works for you — Shaun T says that it should be heavy enough that by rep 7, you’re “feeling it.”)
The gist: Strength-training circuits focused on your upper body
FYI: Includes push-ups, boxing, some lateral movement, lots of dumbbell moves

27. Jillian Michaels 30 Day Shred: Level 1

Length: 27 minutes
Equipment needed: Dumbbells
The gist: This is a beginner workout with both strength-training moves and cardio. The video offers modifications to make moves harder and easier.
FYI: Includes some jumps, push-ups, squats, lunges, and lateral movement

28. 30-Minute Total Body Strength and Conditioning Workout (Jen Widerstrom and David Jack for EVEN Hotels)

Length: 30 minutes
Equipment needed: None
The gist: Total-body strength and conditioning workout. Part 1: Back-to-back exercises for 50 seconds each, with little transition. Part 2: Ladder strength circuit. Part 3: 8 strength and conditioning exercises, 30 seconds on, 20 seconds rest. Part 4: Stretches.
FYI: Includes lunges, hops, lateral movement, squats, burpees, running in place

29. The Ultimate 30-Minute Cardio Pilates Workout (Class FitSugar)

Length: 30 minutes
Equipment needed: Two pairs of dumbbells
The gist: 30-minute workout that includes pilates, strength training, and cardio.
FYI: Includes jumps, squats, lunges, running in place, lateral movement

30. Beachbody Live! Workout With Debbie Siebers

Length: About 33 minutes
Equipment needed: None
The gist: Warm-up includes yoga poses and flows; workout includes mostly plank work.
FYI: Includes squats, mountain climbers

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