Workouts · Strength

No-Repeat Full Body in 30

Twelve movements, each done exactly once — variety as the whole workout.

30 minintermediatedumbbell · band · matstrengthmoderate
Why it works. Novelty keeps attention high; one quality set per movement still sums to real volume.

Warm-up

March, circles, easy squats — 90s
One easy practice rep of the first three moves — 60s

The workout

  1. goblet squat — 1 × 15 reps
    rest 40s
  2. pushup — 1 × 15 reps
    rest 40s
  3. dumbbell rdl — 1 × 15 reps
    rest 40s
  4. band row — 1 × 15 reps
    rest 40s
  5. walking lunge — 1 × 10 each side
    rest 40s
  6. dumbbell shoulder press — 1 × 12 reps
    rest 40s
  7. hip thrust — 1 × 15 reps
    rest 40s
  8. band curl — 1 × 15 reps
    rest 40s
  9. bench dip — 1 × 12 reps
    rest 40s
  10. mountain climber — 1 × 40s
    rest 40s
  11. side plank — 1 × 30s each side
    rest 40s
  12. plank — 1 × 60s
    rest 0s

Cool-down

Full-body stretch, top to bottom — 120s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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