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A 30-Minute Workout That Will Get Your Heart Pumping

by grace gavilanes and jordan smith, NASM-CPT - September 14, 2021

If you've been searching for a heart-pumping workout that won't cut into too much your free time, you've come to the right place.

You only need 30 minutes to complete this total-body circuit, which was created by fitness trainer and Amp Up Fitness founder Haley Shaw. This exercise routine may seem short – compared to traditional hour-long workouts — but 30 minutes is plenty of time to get a good workout in. And, Shaw stresses that each move will be challenging.

Vital Note: This article has been made available for informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Your licensed healthcare professional can best provide you with the diagnosis and treatment of any medical condition and assist you as well in deciding whether a dietary supplement will be a helpful addition to your regimen.

30-minute workout

Even though your workout is 30 minutes, it's still important to prep your body before and properly recover after.

"Do not let the time fool you," she tells Lively, noting the importance of staying hydrated during any physical activity. "Hydrate and fuel up before, during and after your workout to prevent dehydration and aid your recovery.**"

Try this 30-minute workout during your next sweat session at the gym, at home or outdoors — all you need is a set of dumbbells.

"I promise you will feel empowered, and ready to conquer this workout and other activities throughout your day," she says. 

What is a 30-minute Total-Body Circuit?

One way to mix up your workouts is with an As Many Rounds As Possible (AMRAP) workout. An AMRAP workout means completing, you guessed it, as many rounds as possible in a given amount of time, resting as needed. You asked for a 30-minute full-body workout, and we delivered! Try this workout below, created by Shaw.

Try This 30-Minute Workout

How to do it: Set your timer for 30 minutes. Complete as many rounds as possible in 30 minutes. Rest and recover as needed.

  • 12 Sumo Squats (add weight to increase intensity)
  • 10 Dumbbell Sit-Ups (beginners= hold dumbbell by chest, Advanced= hold dumbbell with straight arms overhead)
  • 12 Overhead Dumbbell Presses
  • 10 Burpees 
  • 20 V-Ups
  • 12 Jumping Lunges (each side) (beginners: complete alternating lunge)
  • 10 Push-Ups (modify with knee push-up)
  • 12 Triceps Dips
  • 10 Dumbbell Renegade Rows (modify with knees down)

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