Travel Friendly 30 Minute Full Body Workout

Save this workout for the next time you are traveling for fun, work, or just in need of a quick 30 minute full body, bodyweight workout!

Circuit Workout Structure

• Duration: 30 minutes

• Format: Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete the entire circuit 3 times. Rest for 1-2 minutes between circuits.

Circuit (Repeat 3 times)

1. Squat Jumps

   • Description: Start in a squat position, explode up into a jump, and land softly back into the squat position.

   • Muscles Worked: Quads, glutes, calves.

2. Push-Ups

   • Description: Keep your body in a straight line, lower yourself until your chest almost touches the ground, then push back up.

   • Muscles Worked: Chest, shoulders, triceps, core.

3. Reverse Lunges

   • Description: Step one foot back into a lunge, keeping your front knee over your toes. Alternate legs.

   • Muscles Worked: Quads, hamstrings, glutes.

4. Mountain Climbers

   • Description: In a plank position, bring your knees towards your chest in a running motion.

   • Muscles Worked: Core, shoulders, quads.

5. Plank to Alternating Shoulder Taps

   • Description: In a plank position, tap each shoulder with the opposite hand, maintaining a stable core.

   • Muscles Worked: Core, shoulders, triceps.

6. Pistol Squats (Assisted if Needed)

   • Description: Perform a single-leg squat, using a wall or chair for balance if necessary. Alternate legs.

   • Muscles Worked: Quads, hamstrings, glutes, core.

7. Burpees

   • Description: From a standing position, drop into a squat, kick your feet back into a plank, do a push-up, return to the squat, and jump up.

   • Muscles Worked: Full body.

8. Glute Bridge March

   • Description: In a glute bridge position, lift one knee towards your chest, then alternate.

   • Muscles Worked: Glutes, hamstrings, core.

9. Plank Jacks

   • Description: In a plank position, jump your feet out wide and then back together, like a horizontal jumping jack.

   • Muscles Worked: Core, shoulders, legs.

10. Triceps Dips (using a chair or bench if available)

    • Description: Place your hands on the edge of a chair or bench, lower your body by bending your elbows, then push back up.

    • Muscles Worked: Triceps, shoulders, core.

Cool Down (3-5 minutes)

• Stretching: Focus on hamstrings, quads, chest, shoulders, and back.

• Deep Breathing: To lower your heart rate gradually.

This workout is designed to keep you moving, working all major muscle groups, and can be done anywhere!