Full-body Bodyweight Workout

Full-Body Bodyweight Workout: 30 Seconds of Strength

Sometimes the best workouts don’t require a single piece of equipment—just your body, a timer, and the willingness to push yourself. This 10-move bodyweight circuit is designed to build strength, stability, and endurance in under 30 minutes. All you need to do is set your timer for 30 seconds per exercise, move through the list, and repeat the circuit for 3 rounds.

The Workout

Format: 3 rounds, 30 seconds each exercise

Rest: 15–30 seconds between moves, 1–2 minutes between rounds

Inch Worms

Great for warming up the body while strengthening the core, shoulders, and hamstrings.

Side Plank Rotations + Hip Dip

Fires up the obliques, shoulders, and stabilizers while building rotational strength.

Mountain Climbers

A heart-pumping core and cardio move that engages your entire body.

X Ups

A challenging core exercise that hits both the upper and lower abdominals.

Reverse Lunge with Kick

Builds balance and strength in the legs while adding an element of power with the kick.

Single-Leg Glute Bridge

Targets the glutes and hamstrings while also challenging stability.

Bicycle Crunches

A core classic that strengthens the abdominals and obliques.

Bird Dog

Improves core stability, posture, and balance while engaging the back and glutes.

Shoulder Taps

A simple but effective way to build shoulder and core strength with anti-rotation control.

Push Ups

A full-body strength move that primarily targets the chest, shoulders, triceps, and core.

Why This Workout Works

Time-efficient: You’ll hit every major muscle group in just 30 minutes.

No equipment needed: Perfect for at-home workouts, travel, or days when you just want to keep it simple.

Final Thoughts

This bodyweight workout is proof that you don’t need a gym to get stronger, fitter, and more energized. Grab your timer, set aside 30 minutes, and see how powerful you can feel after just three rounds.