30-Minute Workout Template That You Can Fit In No Matter How Busy You are

Danny Takacs is a personal trainer in Cincinnati, Ohio. He... read more

I’m too busy.”

Yes, I know, you are working full-time and have five kids and take care of orphans on the side. But this is just no excuse for not taking care of your body and health. So read on for a 30 minute workout template that you can fit in your busy schedule.

Busy Businessman

Busy professionals often struggle with finding the time to fit in a workout. The truth is that they should really be making the time. Taking care of your body should be a priority, not something that is tossed in as an afterthought.

With all of this in mind, I’ve put together a 30-minute workout template for busy professionals to follow. When used correctly (consistently, with good form, following a proper diet), this program is very effective. I know because I’ve used it with my own clients.

While there is certainly nothing wrong with longer workouts, keeping the template to 30 minutes makes it possible to use it more often. There are no reasons why you can’t set aside at least 30 minutes for yourself a few time each week.

30 Minute Workout  Template

Upper Body Workout


Supersets   Exercises
Superset 1 A1 Lower Body Pull
A2 Upper Body Push
Superset 2 B1 Lower Body Push
B2 Upper Body Pull
  C1 Loaded Carry or other abdominal work

How to Do

Perform 3 sets of 8-15 repetitions for each exercise. If you are doing a loaded carry for C1, do 3 sets of at least 15-20 yards.

There it is. Straight to-the-point with all of the basic compound movements: presses, pulls, hinges, squats, and loaded carries. The basic compound exercises should always be the focus of a fitness training program. This is especially true when you’ve only got 30 minutes to work with.

A1 and A2, and B1 and B2 are set up as supersets. This means that they are completed back to back with minimal rest. For example, you would perform the A1 exercise and immediately go to A2 after. Once you are done with both, rest anywhere from 0-60 seconds and then start the next set. For C1, rest 30-60 seconds between each set.

Exercise Variations

Exercise Variations

Below are lists of exercises that can be used for each category of the template. Always be sure to start light and work your way up in weight when doing a new exercise.

Lower Body Pull Exercises:

  • Barbell or Kettlebell Deadlift
  • Barbell or Kettlebell or Dumbbell Romanian Deadlift
  • Barbell or Kettlebell or Dumbbell Single Leg Romanian Deadlift
  • Kettlebell Swings
  • Glute Ham Raise
  • Barbell or Resistance Band Good Mornings

Upper Body Push Exercises:

  • Barbell or Dumbbell Bench Press
  • Barbell or Dumbbell Incline Bench Press
  • Barbell or Dumbbell Floor Press
  • Barbell or Dumbbell Overhead Press
  • Barbell or Dumbbell Push Press
  • Push Ups

Lower Body Push Exercises:

  • Barbell Squats
  • Goblet Squats
  • Barbell Front Squats
  • Barbell or Dumbbell Lunge
  • Barbell or Dumbbell Split Squat
  • Barbell or Dumbbell Step Ups

Upper Body Pull Exercises:

  • Pull Ups or Assisted Pull Ups
  • Barbell or Dumbbell Row
  • Chest-Supported Dumbbell Row
  • Cable Row
  • Lat Pulldown
  • Dumbbell Pullover

Loaded Carry/Abdominal Exercises:

  • Dumbbell or Kettlebell Farmer’s Walk
  • Dumbbell or Kettlebell Suitcase Carry
  • Dumbbell or Kettlebell Rack Carry
  • Dumbbell or Kettlebell Waiter’s Carry
  • Plank or Side Plank
  • Pall of Press

Simply plug in the exercise you want for each category and follow the workout. You can, and should, switch out exercises for each category when doing the workout on different days. Your first workout of the week could utilize the barbell squat for your lower body push exercise and the second workout could use dumbbell split squats, for example.

There are many other exercises and variations that could be used for each category. However, I’ve provided enough of the basics to keep you busy for a while. I recommend sticking with the same exercises of a given workout day for 4-6 weeks before switching them for new ones.

Try to get at least two of these workouts done every week with at least a day of rest in between. Three workouts would be ideal, but I understand that things come up. Staying committed to getting at least two workouts in will keep you on the right track to positive results.

Another factor that will keep you on the track to positive results is eating right. A proper diet is necessary no matter what your goals are. You can exercise all you want, but if you’re not fueling your body properly the exercise won’t show. You need to eat well to show well.

I hope this article inspires busy professionals to get to the gym and improve their health. Following the template above will ensure that you have a solid fitness training program in place.

Stick with it and enjoy the benefits!

No Way You’ll Make it to The Gym?

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