This 30 minute bodyweight workout uses the same structure as the quiet home workouts I’ve been posting over the last several months. The big difference is that we will be incorporating some jumping. There are ways to modify if you’d rather keep all the exercises low-impact.
30 Minute Bodyweight Workout
We’re breaking up this 30 minute bodyweight workout into three circuits. In each circuit, you’ll do four exercises, back to back, for 30 seconds each. You then rest 30 seconds before repeating.
In circuits 1 & 3, we’ll alternate right and left, completing four sets total. Circuit 2 is not unilateral, so we’ll just do 3 sets. Rest for 60 seconds or as needed between circuits.
As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have a few guided warm ups:
Workout Breakdown
Circuit 1
See 01:23 for a preview of the exercises and how to modify.
- Squat to Knee Drive Torso Twist
- Pivoting Narrow – Sumo Squat Pulse
- Sumo Squat Hop
- Get Up to Squat Jump
Circuit 2
See 12:29 for a preview of the exercises and how to modify.
- Bird Dog in Bear Plank
- Marching Plank
- Burpees
- Squat Pulse – Hop – Jump
Circuit 3
See 20:34 for a preview of the exercises and how to modify.
- Kneeling Side Plank Hip Lift
- Side Plank Leg Sweep – Crunch
- Low – High Crunch
- Bicycle Crunch
Similar Workouts
If you enjoyed this 30 minute bodyweight workout, check out these similar workouts:
- Quiet Bodyweight Home Workout – This uses the same structure and required no equipment, but is all low-impact. That means no jumping and no noise to disturb downstairs neighbors. Here’s another one.
- Bodyweight HIIT Workout – Another 30-minute total body workout. Broken up into mini circuits, but uses a 30/10 interval structure.
xo Nicole
