In just 30 minutes, you can get the benefits of a full-hour workout without having to spend more time at the gym than you have to. This workout is designed to be done at home and with minimal equipment, so it’s perfect for those who are new to working out or don’t have access to a gym.

It was created by our team of fitness experts as part of our mission to help people live healthier lives by providing them with easy-to-follow routines that can be done anywhere.

Right here on Buy and Slay, you are privy to a litany of relevant information on 30 minutes exercise a day weight loss, high intensity workout for weight loss at home, workouts for losing weight and toning at home, and so much more. Take out time to visit our catalog for more information on similar topics.

Half Hour Workout For Weight Loss

Want a quick, fuss-free workout that will help you lose weight from the comfort of your home? We’ve got the answer to your prayers! 

The following interval training workout comes courtesy of the amazing online strength training fitness platform GRNDHOUSE(opens in new tab) – formed by five former Barry’s UK trainers – to help you burn calories, build strength and confidence, and take the thinking out of getting fit in 2022.

Best of all, this workout uses bodyweight exercises only – so you won’t need any fancy equipment to do it – and takes just 30-minutes! Keep scrolling to give it a go and start seeing results.


According to Izy George(opens in new tab), a former professional dancer and one of the five founders of GRNDHOUSE, interval training is the way to go if you want to achieve weight loss.

‘Interval training is a brilliant and highly efficient way to get a decent calorie burn whilst still working in a controlled manner’ she explains. ‘The benefits also come even after you’ve finished exercising, due to an increased metabolic rate. This means you will continue to burn calories long after your workout – so long as you train hard during it!’

Izy has designed this workout to be equipment-free, and it consists of 10 fun but challenging bodyweight exercises. 

‘The workout follows a simple interval training format featuring five rounds that are two minutes long each, with a one-minute rest in between rounds,’ says Izy. ‘Each round consists of two different exercises, so to complete one round, do the first exercise for one minute, then go straight into the second exercise for one minute.

Once you have completed the round, take your one-minute rest before moving on to the next round. Once you have finished all five rounds, go back, and repeat the entire circuit again for a 30-minute workout in total. 

‘You want to push to a level of intensity where you are challenging yourself but also ensuring your output is consistent across all 10 exercises,’ she adds. ‘To start with, I recommend that you aim to complete 10 reps of each exercise in one minute, taking your time to really feel each exercise and practice good form.

That way, you won’t work too hard too quickly, and drop off near the end or halfway through. However, as you get fitter, you can increase your reps and rounds for an extra challenge.’

Want to see how your fitness has improved? Go back and retest this in four- weeks and see how you get on!



One minute of Squats followed by one minute of Plank taps

Squats: Stand with your feet shoulder-width apart and your toes pointing out slightly. Cross your arms with your fingertips touching opposite shoulders and raise your elbows to shoulder height (a). Bend your knees and sit back to lower your hips into a squat until your thighs are parallel to the floor (b). Return to standing (a).

Plank taps: Start in a straight-arm plank position with your hands placed on the floor beneath your shoulders and your weight between your hands and toes. Look at the floor and keep your core braced throughout so your body forms a straight line from shoulders to ankles (a). Lift your right hand off the floor and touch your fingertips to your left shoulder (b). Place your right hand on the floor and repeat with your left hand. That’s one rep.


One minute of Cobra lat pulldowns followed by one minute of Glute bridges

Cobra lat pulldown: lie facing down on the floor with your arms and legs extended out straight (a). Pull your arms in so that your hands are pressing into the floor by your chest and, at the same time, bend your knees so your feet point to the ceiling. Then, lift your upper body and your hips off the floor (b). As you lower your body, extend your arms and legs back out. Movements should be slow and controlled. Don’t crunch your neck or hunch your shoulders.

Glute bridge: lie on your back with your knees bent, feet flat on the floor and hands palms-down at your sides (a). Keeping your back straight, lift your hips off the floor and contract your glutes (b). Hold for five seconds, then lower your body back to the floor. Focus on lengthening your legs from hipbones to knees, and don’t arch your back.


One minute of Push-ups followed by one minute of Lunges

Push ups: Beginners should start with a kneeling press up as shown here. Advanced exercisers can add more bodyweight by performing the press up from a straight-armed plank position. Begin in a kneeling plank position with your hands directly underneath your shoulders, your core engaged and your pelvis tucked slightly under. (a). Lower the chest to the floor, with elbows bending at a 45-degree angle, not out to the side and not directly back behind you (b). Press your hands into the floor and engage your chest to return to the starting position (a).

Lunges: Stand with your feet hip-width apart, hands on hips (a). With chest and chin high, take a long step forward with your right leg, until both knees are bent at 90° (b). Ensure your front knee doesn’t go over your toes. Push off your right leg and return to the start position. Repeat on the other leg to complete one rep.


One minute of Russian twists followed by one minute of Sit ups

Russian twists: root into your sit bones as you lift your feet from the floor, keeping your knees bent. Lean back to a 45-degree angle from the floor keeping your back straight, creating a V shape with your torso and thighs. Interlace your fingers, then use your abdominals to twist to the right (a), then back to centre, and then to the left (b) to complete one rep.

Sit ups: lie on your back with your knees bent and heels on the floor. Place your fingertips to your ears and do not pull on your neck. Exhale as you slowly lift your head and shoulder blades from the ground and use your abdominal muscles to sit up straight. Lower back down while slowly inhaling. 


One minute of Up downs followed by one minute of Mountain climbers

Up downs: an up down is basically a burpee without the ‘chest to floor’ movement in the middle. Stand with your feet shoulder-width apart and arms hanging loose in front of your thighs (a). Bend your knees and sit back to lower your hips into a squat position until your thighs are parallel to the floor (b). Place your hands on the floor in front of you, then jump or step the legs out behind you (c). Jump or step the legs widely towards your hands and maintain a flat back as you stand up straight. This movement is a pulse raiser and should be performed at a quicker pace to increase the heart rate.

Mountain Climbers: assume a straight-armed plank position so your body forms a straight line from your shoulders to your ankles. Lift your left foot off the floor, and slowly raise your knee as close to your chest as you can (a). Return to the start position and repeat with your right leg (b) to complete one rep. Focus on the move slow and controlled, with your hips low and your core engaged.

30 Minutes Exercise A Day Weight Loss

Is 30 minutes of exercise enough to lose weight? As a beginner looking to start exercising, it can be quite a hassle trying to figure out how long you need to workout to lose weight. While some trusted sources like the CDC insist that a 30 minute workout is enough, different blogs, articles and even videos from your favourite fitness influencer can give completely different numbers. That said, is 30 minutes a day of exercise enough to help you shed those extra pounds or do you need to push yourself for longer? Read on to find out what science says.

What Are Some Benefits Of Working Out?

As the world has progressed, technology has advanced, and life has gotten generally easier, many people have found themselves falling into a sedentary lifestyle without even knowing it. Age and how busy we are on a day to day basis also contributes to this factor.

With fewer and fewer people working out or making time to exercise daily, the more obesity and the prevalence of chronic illnesses is spreading. Some reasons why you should make exercise – even for just half an hour – part of your everyday routine include

  • Weight control
  • Reduced your risk of heart diseases
  • Improved mood and mental health
  • Stronger bones and muscles
  • Reduced risk of chronic illnesses like cancer, diabetes, high cholesterol, and more.
  • Improved memory, creativity, and brain power
  • Improved balance – especially in older people

Is 30 Minutes Of Exercise Enough For Lasting Results?

This might be a shocking idea, but yes – a 30-minute workout session per day is enough to not only keep you fit but also help you lose weight.

According to the United States Department of Health and Human Services physical guidelines, exercising for just 30 minutes a day for 5 days of the week is enough to help you maintain or improve your overall health and reduce the risk of chronic disease.

If losing weight is your ultimate goal, then this applies to you. 150 minutes of moderate-intensity aerobic activity – combined with a healthy caloric deficit diet can get you to your goals faster than you might believe.

Is 30 Minutes A Day Of Exercise Enough Weekly?

If you have been contemplating losing weight and do not believe that 30 minutes a day of exercise per week is enough to get results, we are here to assure you that it is in fact very possible – a fact proven by science.

In a study done by the University of Copenhagen, researchers took about 60 overweight but healthy men and divided them into two groups. The first half were advised to exercise for an hour a day, wearing a heart-rate monitor and calorie counter, while the second group only had to sweat for 30 minutes. Both groups were to follow their given guidelines for 10 weeks. At the end of the study period, all the men had lost an average mean weight of 4 kilograms.

However, upon closer inspection, the researchers found that the men who only had to work up a sweat for 30 minutes a day had lost more weight than those who exercised for a whole hour wearing a heart-rate monitor and calorie counter. 3.6 kg weight loss for 30 minute workout vs 2.7 weight loss for a 1 hour workout.

This study’s findings prove that in moderately overweight men, exercising for 30 minutes a day not only burns more calories, but also has greater results than doing the same for a whole hour.

So, is 30 minutes of daily exercise weekly enough for weight loss? It absolutely is. As long as you give your all during that half hour, the scale will quickly start going down.

Is 30 Minutes Of Exercise A Day Enough To Gain Muscle?

Yes, it is. Here is how it works.

As a beginner to working out, you still build muscle even if you are not aware of the fact. This little known fact is why most people looking to lose weight always wonder why they look like they’ve shed some weight but the scale either remains stagnant or slowly starts to creep up again. In spite of this, a beginner can easily build some subtle muscle even with just 30 minutes of exercise a day.

But what about an intermediate or seasoned gym goer, can they still build muscle or work on their endurance with a 30-minute workout?

Yes, but unlike with beginners, your intensity at your workout matters.

According to Aaptiv, if your fitness goals are bigger muscles or better endurance, then you should aim to hit the 1 hour mark on your workout session – but only if your workouts are done at a moderate intensity. Since your body is used to working out, exercising at a low or moderate intensity for 30 minutes will not give you the desired results.

However, if you were to push yourself and do some vigorous-intensity physical activities – like lifting heavier, running on an incline (or an actual hill), doing HIIT etc. – then you can reach your goal without spending hours at the gym.

How To Make Sure That You Maximize Your 30-Minute Workout For Optimal Results

Because half an hour is quite a short amount of time, you must make sure to use this time well or else you will not be getting the best out of this workout session. Here are some tips to help you out

  • Plan your workout ahead of time – This not only saves on time, but it also helps your workout flow more smoothly. Plan your workout by setting out your clothes and other gear out, write down all the moves you need to do (in sets and reps if possible) – if using a video, watch it the night before so you can have an idea of what’s to come, and finally have some water at hand.
  • Switch things up – Doing the same routine over and over can be boring. Break up your days into different things to keep matters interesting and avoid overtraining one muscle group.
  • Sleep more – Lack of sleep has been shown to derail weight loss efforts and increase your risk of obesity.
  • Eat on a calorie deficit – Calculate your calorie deficit to ensure that you eat less calories than your body needs. Make sure that your meals are healthy.

Is 30 Minutes Of Walking A Day Enough Exercise To Stay Fit?

Yes, walking 30 minutes a day is enough to help you stay fit. Doing this helps increase cardiovascular fitness, strengthen bones, reduce menstrual pain, boost muscle power and endurance, and improve mental health.

Is 30 Minutes Of Walking A Day Enough Exercise For Weight Loss?

Yes. Depending on how much you weigh, walking at a brisk pace for 30 minutes can help you burn anywhere between 100 to 300 calories.

Types Of Workout To Do In 30 Minutes

Some simple exercises that you can do in half an hour include

  • A full-body HIIT workout
  • Dancing
  • Jumping rope
  • Running
  • Walking
  • Yoga
  • A combination of bodyweight workouts like squats, lunges, planks, push-ups, pull-ups, deadlifts, glute bridges, etc.

The Bottom Line: Is 30 Minutes Of Exercise Enough?

Whether you are looking to keep fit, lose weight, gain muscle or just boost your endurance, 30 minutes of exercise is enough to help you do all this. The only other thing that matters in your success is the intensity of your workouts so make sure you are dripping in sweat by the end of the half hour. Be sure to also rest, sleep enough, and consume a healthy diet for peak results.

High Intensity Workout For Weight Loss At Home

The most effective way to drop fat at the gym: High-intensity interval workouts. The training style can be modified for beginners—and will continue to work for seasoned gym-goers.

The following workouts—provided by Kenny Santucci, training director of Body by Solace at SOLACE New York gym in New York City, a studio that offers CrossFit and Studio classes—are high-intensity and, when coupled with a good diet, will help you shed lbs. So, if you’re looking to seriously transform your body by implementing your bodyweight and gym staples like kettlebells, rowers, and barbells, you’re in luck. Though that might be a poor choice of words…

Directions: The idea is to move through these workouts as quickly as possible. Most of these routines target various muscle groups, so your lower body will have some reprieve while you’re torching your upper body and vice versa. The goal is to keep your workouts metabolic, but passing out is never a fitness feat people look highly upon so if you need to take some time to catch your breath, do so. 

Workout 1: Rowing with the Devil

Directions: Alternate EMOM (every minute on the minute) for a total of 20 minutes. Take little to no rest. 

1 min: 20-Calorie Rows
1 min: 10 Burpees

On the odd minute (a.k.a. what you’ll start with) – Adjust the monitor on an erg/rower so it reads calories rather than meters or Watts. Row until you burn 20 calories. If you row at a 1:45/500m pace it’ll take you somewhere around a minute.

On the even minute – Hop off the rower and bang out 10 burpees

Workout 2: Belly Up

Directions: Grab a 16 or 24kg kettlebell and complete the following moves for 10 reps each, repeating the circuit until 2 minutes elapses. Take little to no rest. 

10 Goblet Squat Thrusters: Hold a kettlebell by the horns—either side of the handle—and squat down. Then, explosively push through your legs and press the kettlebell overhead.  
10 Sumo Deadlift High Pulls: Take a wide stance and grab a kettlebell with both hands. Hinge your hips back and bend your knees. Keeping your chest and head up, extend through your hips and knees, raising your elbows out and pulling the kettlebell to shoulder-height.
10 Kettlebell Swings  

Workout 3: Summer Abs

Directions: Complete 6 rounds total, taking 30-seconds rest after each one.

  • 30-Second Hollow Hold: Lie on the floor with your legs straight out in front of you and arms extended overhead. Raise your upper body off the floor, using your core. Keep your arms straight (behind your head) and your toes pointed away from you. Engage your abs as you hollow your belly and slightly round your lower back. Lift your legs off the floor.
  • 30 V-Ups: Lie on the floor in a hollow body position (as stated above) so your upper body is off the floor, your arms are extended overhead, and your legs are straight out in front of you. With your feet together and toes pointed, raise both legs up, keeping them completely straight, while raising your upper body off the ground. Touch your hands to your toes. 
  • 30 Butterfly Situps: Lie face-up on the floor with your hips open (outter thighs touching the ground), knees bent, and the soles of your feet touching. Engage your core and sit up, reaching your fingers to your toes. Slowly return to the start position.

30-Second Rest

Workout 4: Aggravated Assault

Directions: Complete 5 rounds for time, taking little to no rest.

  • 10 Calories on Assault (Air Resistance) Bike: Work as quickly as you can.
  • 50-Foot Double-Kettlebell Farmers Walks: With a 24 or 32kg kettlebell in either hand, walk 50 feet (or 15 meters) without stopping.

Workout 5: Push-Pull

Directions: Complete moves with reps as follows: 2, 4, 6, 8, 10, 8, 6, 4, 2. In between each set, sprint 200m. Rest as needed.

  • Pushups
  • Pullups

Workout 6: Dirty 30

Directions: Complete the following moves for time, taking little to no rest. 

  • 30 Deadlifts (225-305lb)
  • 30 Calorie Row 
  • 30 Burpees Over the Bar: Complete a burpee, then jump over the bar from your deadlift. Keep hopping over after each rep. 

Workout 7: Larenzo Lames

Directions: Complete as many rounds as you can in 12 minutes, taking little to no rest.

  • 15 Renegade Row Pushups: Assume a pushup position with a 20-30lb dumbbell under or near your right hand. Row the dumbell, complete a pushup, then move the dumbbell to your left side and repeat. Keep alternating side. 
  • 30 Mountain Climbers (per leg)
  • 15 Shoulder Press (20-30lb dumbbell)
  • 30 Bent-Over Rows: Grab a barbell, palms facing down, bend your knees and lean your torso forward. Keep your back straight and chest out as you row the barbell to your chest. 

Workout 8: A Walk in the Park

Directions: Complete 5 rounds, taking little to no rest in between.

  • 20 Walking lunges
  • 20 Tricep Dips: Perform off a 20- 24-inch box or bench.
  • 20 Box jumps

Workout 9: Baller

Directions: Complete wall balls for time, then EMOM weight situps—taking little to no rest. 

  • 75 Wall Balls for Time (14-20min): Hold a weighted ball in front of you at chest-height with your hands on either side, toward the bottom of the ball. Keeping your shoulders back, chest up, and feet shoulder-width apart, squat down then rise explosively. Just like a thruster, draw power from your legs and drive the ball up so it strikes the wall. Catch the ball and immediately squat down in to the next rep. 
  • 10 minute EMOM (every minute on the minute) 10 Wall Ball Situps: Face a wall with a medicine ball/weighted ball in your hands. Lie down on your back with your knees bent. Sit up and throw the ball against the wall. Catch the ball and come back down to the start position. Rest for however much time is remaining in the minute. 

Workout 10: The Beast

Directions: Complete 6 rounds of the following exercises, resting as needed. 

  • 600-Meter Run (One and a half times around a standard 400m track)
  • 60 V-Ups 
  • 600-Meter Row
  • 60 Pushups 
  • 600-Meter Med Ball Carry (14-20lb)
  • 60 Jump Squats

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