5 Favorite 30 Minute or Less Workouts

One of my biggest challenges is finding time to work out during the busy days. Sometimes, I’m lucky if I can get 30 minutes to workout but is that enough time?

Thank goodness for Angela from Happy Fit Mama!! I can’t remember when or how I came across Angela’s blog but she’s one of my regular stops in my blog reading. She’s got two cute kiddos and is training for her first marathon in a few weeks! She also just earned herself a shiny new half marathon PR over the weekend. Today, she’s here to share her five favorite 30-minute or less workouts. These are great workouts to use with an interval timer like the Gymboss Interval Timer.

5 favorite 30 minute workouts

“I don’t have time to exercise!”

Hands down that is one of my least favorite things to hear from people when I talk about the importance of exercise. After working in the health and fitness industry for over 13 years, I’ve heard it A LOT! I may have even said it myself on super busy days when there doesn’t seem to be enough minutes, never mind hours, to fit it all in. The truth is, we all have the time to exercise. You just need to MAKE time for it!

It’s a common misconception that you need hours and hours of exercise to see any benefit. In reality, you can get a fantastic workout in less than 30 minutes if that’s all you have time for. Something is always better than nothing!

Since I don’t belong to a gym, I like to make my own workouts. Some require equipment but most don’t. Body weight exercises can pack a big punch in intensity. Plus they can be done anywhere. When my kids are playing, I’ll set the timer on my phone and do a quick AMRAP. Bonus, if they decide to up the intensity for me by jumping on my back for added resistance!

Here are five of my favorite “30 Minutes or Less” workouts that will leave you sweaty, strong and smiling!

20″ AMRAP – Start with Burpees (woohoo!) and end with a plank. Sounds lovely, no? Try to get as many rounds as possible (AMRAP) in 20 minutes.

20 min AMRAP


The Countdown – Start at a 100 reps and countdown to blast off! One round is less than 15 minutes. Repeat 2-3x if desired.

The Countdown


Done in 60 Seconds – Sorry to burst your bubble but this workout is not 60 seconds long! Each exercise is done for 60 seconds before moving on to the next. Repeat the sequence 2-3 times.

Done in 60 seconds


More For Your Core – The core needs more than just planks to target every muscle that it entails. This workout targets the abs, hips and back for a balanced, strong core.

More for your core


Butt Kicker Workout – The name says it all! ;) Do each exercise for 50 seconds followed by 10 seconds of rest. Repeat each round 2-3 times.

Butt Kicker Workout


Angela Happy Fit MamaAngela is an ACSM Certified Clinical Exercise Specialist that specializes in Cardiac and Pulmonary Rehabilitation. Her other full time job is Mama to twin boy/girl toddlers. She is passionate about running, yoga and all things fitness related. Currently she is training for her first full marathon, Vermont City, in May. Follow along with her blog, Happy Fit Mama on Twitter, Instagram, and Pinterest




Want more workouts? See all of my workouts here AND follow me on Pinterest!

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  1. says

    So I just pinned those all.
    My summer goal – if I am not stress fractured.
    Is to do 30 min of interval training followed by 30 minutes of strength stuff every T & R
    That way I am not just running long and slow.
    I hope to be healthy enough to try your workouts out as my post HIIT run strength stuff.
    Really want to push myself.
    Abby @ BackAtSquareZero recently posted..26.2 LaterMy Profile

  2. says

    Oh man, there’s no way I could ever do any of those! My favorite 30 minute workout (besides running) is Jillian Michael’s 30 Day Shred. As far as I can tell, I absolutely require to have her screaming at me and annoying the crap out of me if I want to finish any sort of exercise while in my home! You mommies are awesome for getting it done! I find it hard to get a workout in sometimes just with my job and dog! I fear what it will be like when I’ve got kiddos!
    Becky @ RunFunDone recently posted..Gulp…Marathon?My Profile

  3. Heang says

    I’m new to HIIT, what are all these terms? Is there a glossary or something that explains these all these exercises? I’d love to start doing these workouts but I have no clue what they are!


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