Try This 30-Minute Full-Body Workout at Home

If your fitness goal is to boost your vitality and get stronger from the cozy confines of your space, the key might just be a full-body workout at home. These exercises provide a holistic approach, working multiple muscle groups in a single session.

In this guide, we explore a quick yet efficient 30-minute routine that’s perfect for your home fitness journey, including:

• Warm-up exercises (5 minutes)

• Full-body-workout: Cardio exercises (5 minutes)

• Full-body-workout: Upper-body strength (5 minutes)

• Full-body workout: Lower-body strength (5 minutes)

• Full-body workout: Core exercises (5 minutes)

• Cool down and stretching (5 minutes)

Let's get started!

Warm-up exercises (5 minutes)

A proper warm-up counts, and here’s why: It gradually gets your heart pumping, muscles warmed up, and joints moving smoothly. This primes your body for the upcoming workout, reducing the risk of injuries and setting the stage for a solid workout.

Perform each warm-up exercise for one minute or adapt the time based on your preference and fitness level.

Arm circles

1. Extend your arms straight out to the sides.

2. Rotate your arms in circles.

3. After 15 seconds, reverse the direction of the circles. 

4. Repeat.

Leg swings

1. Stand by a wall or support.

2. Swing one leg forward and backward, then side to side.

3. Do each swing for 30 seconds per leg.

Jumping jacks

1. Stand with feet together, arms at your sides.

2. Jump and spread your legs while simultaneously lifting your arms overhead.

3. Return to the starting position and repeat for one minute.

Light jog

1. Begin a light jog in place or around your workout area.

2. Continue jogging for one to two minutes to elevate your heart rate.

Full-body workout: Cardio exercises (5 minutes)

Time to kick it up a notch with some cardio! Cardiovascular exercises are great for burning calories and amping up your endurance. Go for a total of five minutes, spending about one to two minutes on each exercise with a brief one-minute rest before the next set of moves.

Jump rope

1. Hold the jump rope handles in each hand with a relaxed grip.

2. Swing the rope over your head, rotating it with your wrists.

3. Jump as the rope passes your feet, landing softly on the balls of your feet.

4. Continue rotating the rope and jumping for one to two minutes, maintaining a steady rhythm.

Running in place

1. Stand with feet shoulder-width apart.

2. Lift your knees toward your chest alternately, engaging your arms in a jogging motion.

3. Continue for one to two minutes, maintaining a steady pace.

High-intensity interval training (HIIT) moves

1. Incorporate high-intensity moves like burpees, jumping jacks, or mountain climbers.

2. Perform each move for 30 seconds, then rest for 30 seconds. Repeat for a total of one to two minutes.

Related: Your HIIT Rowing Workout Guide

Full-body workout: Upper-body strength (5 minutes)

These exercises will help sculpt your arms and build upper-body strength. Aim for seven minutes in total, spending about two minutes on each exercise. Allow yourself a quick 30-second rest between each move to recharge.

Push-ups

1. Start in a plank position.

2. Lower your body, keeping a straight line from head to heels.

3. Push back up. Aim for 10–15 reps.

Dumbbell or bodyweight rows

1. Use dumbbells or your body weight.

2. Bend at the waist, keeping your back straight.

3. Pull the weights toward your chest or perform bodyweight rows.

4. Do 10–15 reps.

Overhead press

1. Hold dumbbells at shoulder height.

2. Press the weights overhead, extending your arms fully.

3. Lower them back down. Aim for 10–15 reps.

Full-body workout: Lower-body strength (5 minutes)

Lower-body exercises target and strengthen your legs, glutes, and hamstrings, focusing on key muscle groups in the lower part of your body. Dedicate seven minutes in total, spending about two minutes on each exercise. Take a quick 30-second breather between exercises to keep your muscles firing. 

Bodyweight or goblet squats

1. Stand with feet hip-width apart.

2. Lower your body by bending at the knees and hips.

3. Rise back up. Aim for 15–20 reps.

Lunges

1. Stand tall.

2. Step forward with one foot to lower your body.

3. Bend your knees at a 90-degree angle.

4. Push back to the starting position. Do 10–15 reps per leg.

Deadlifts with resistance band

1. Stand on the center of a resistance band, feet hip-width apart,

2. Hold the band handles or ends with an overhand grip,

3. Hinge at the hips, lowering your torso while keeping your back straight,

4. Stand back up, engaging your glutes. Aim for 12–15 reps.

Full-body workout: Core exercises (5 minutes)

Perform the following core exercises for five minutes in total, spending about one to two minutes on each exercise. Remember to rest for 30 seconds between moves.

Planks

1. Start in a plank position, arms straight beneath your shoulders.

2. Keep your body in a straight line, engaging your core.

3. Hold for 30–60 seconds.

Russian twists

1. Sit on the floor.

2. Bend your knees and slightly lean back.

3. Lift your feet off the ground and hold your hands together.

4. Rotate your torso to the right and touch the floor.

5. Repeat the same on the left side. Aim for 15–20 twists.

Bicycle crunches

1. Lie on your back, lift your legs, and bring your opposite elbow to the opposite knee

2. Cycle your legs and twist your torso. Aim for 15–20 reps per side

Related: Full-Body Workout at Home: Why Rowing Gets It Done

Cool down and stretching (5 minutes)

Cooling down is super important to gradually bring your heart rate back to normal, prevent muscle soreness, and improve flexibility after a workout. Choose at least two moves and perform them for around six minutes during this last routine to completely cool down after your full body workout at home.

Slow jogging or walking in place

After the workout, do a slow jog or walk in place for one to two minutes to gradually lower your heart rate.

Static stretches

1. Use a workout mat for comfort.

2. Stretch your hamstrings by sitting and reaching toward your toes, holding for 15–30 seconds.

3. For quadriceps, stand and pull one foot toward your buttocks, holding for 15–30 seconds per leg

4. Stretch your chest by clasping your hands behind your back and opening your arms for 15–30 seconds

Deep-breathing exercises

Sit comfortably on a mat, close your eyes, and take deep, slow breaths for two to three minutes to promote relaxation and recovery.

Related: What Are the Benefits of Yoga?

Get a full-body workout at home with Hydrow

Thinking of stepping up your home workout? Consider adding a couple of rowing exercises to your fitness routine. Besides amping up the intensity of your workouts, rowing offers a total-body workout that targets the arms, legs, core, and back muscles. Plus, it provides a great cardio workout, and the machine adjusts to all fitness levels.

You can do an entire 30-minute full-body workout on a rowing machine for improved muscle toning and endurance. The smooth and rhythmic movement in the seated position also means your body weight doesn’t impact your joints, making it a low-impact workout.

Hydrow rowing machines offer the most immersive and efficient total-body workout, with 86% of your body’s muscles worked in a single rowing stroke. In less than 30 minutes, you can give your entire body a solid workout, with Hydrow’s community of fellow rowers and world-class Athletes cheering you on along the way.