I am so excited about today’s blog post! This collection of fifteen 30-minutes-or-less workouts is a reader request post from more than a few of you following my Instagram Stories Q&A post from July. It’s finally here!

In my Q&A post I talked about finding the motivation to workout after baby (and in general) and discussed the shift I made in my own fitness routine after Chase was born. I quickly realized that workouts did NOT need to last an hour to be effective and I needed to be smart with the small amount of time I had to workout at home when Chase was napping if I wanted to accomplish anything else on my to-do list other than a workout while he slept.

I increased the intensity of my at home workouts but cut my typical pre-baby workout time significantly, so I was often done in 30 minutes or less. Workouts became more efficient and understanding I could work up a sweat and knock out a workout in under 30 minutes and didn’t need a full hour was huge for me as well from a consistency standpoint.

For today’s post, I wanted to share a roundup of fifteen 30-minutes-or-less workouts you can easily do at home. I broke them up into three groups of five workouts: One total body group, one upper body group and one lower body group. (The upper and lower body workouts require the use of dumbbells. If you don’t have any at home and would like to purchase them, I highly recommend checking out used sporting goods stores for discounted weights.) Hopefully this post will be a good post to bookmark and keep on hand when you are looking to work out at home and don’t want to spend more than 30 minutes working up a sweat!

Note: For detailed descriptions of the exercises in each workout and important form cues, click on the links to be directed to the full workout post.


  • Cardio HIIT Workout


This workout incorporates three blocks that you will rotate through four times. The first round is the longest and the duration of each subsequent round decreases a bit. Hopefully this serves as motivation to stick with it, knowing you’ll knock out the hardest part of the workout first!


This workout incorporates total body plyometric exercises that will spike your heart rate. You’ll progress through the workout in a decreasing repetition format and can move down the line or perform exercises in supersets of two.


This Total Body Floor Workout is perfect for days when you don’t have any equipment to work with and cannot make any noise during a workout. It’s a low impact, totally silent workout that will work your upper body, lower body and core through three rounds of exercises that will have your muscles feeling the burn!


Don’t hate me, but this workout is technically 32 minutes (if you stick to the allotted time), so it’s a little over the 30-minute threshold of this post, but I had to include it because it’s a great go-to for me when I really want to WORK and challenge myself to the max. The workout will work your whole body in the following format: Lower Body / Upper Body / Core / Cardio in short bursts of 20-seconds on followed by 10 seconds off.



No you don’t need to do this workout in your driveway but you totally could since it doesn’t require any equipment. To do this workout you’ll work your way up from 10 reps all the way to 100 reps of an assortment of exercises that will alternate upper body, lower body, cardio and core exercises (in that order).