A 30-Minute Total-Body Basic Workout to Get Your Heart Pumping

This workout is designed to do just what it says: hit as many muscles as possible in the simplest way possible.

December 8, 2016
elevated bird dog
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Adapted from Dr. Jordan Metzl's Workout Prescription

If you're ready to sweat and burn serious calories in little time, this is the workout for you. 

Many of the exercises involve multiple muscle groups and are based on functional movement; i.e., they'll train you for natural movements you do every day. Don't be fooled by the word basic. You’ll be familiar with some of the exercises, but these workouts will challenge anybody.

More: How to Get the Most Out of Every Workout

Start with a dynamic warmup, which should be completed in three minutes. Then, rest for one minute. Now, perform the first three exercises below for one minute, cycling through the set two times. 

Ready? Go!

Bodyweight squat
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First 10: Bodyweight squat

Stand with your hands on the back of your head and your feet shoulder-width apart. Lower your body until your thighs are parallel to the floor. Pause, then return to the starting position. Repeat for the allotted time.

More: 10 Secrets to the Perfect Bodyweight Squat

Pushup
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First 10: Pushup

To do a pushup the right way, get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. Repeat for the allotted time.

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Plank
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First 10: Plank

Assume a pushup position but with your weight on your forearms. Brace your abs, clench your glutes, and keep your body straight from head to heels.

More: 20 Plank Variations For a Stronger Core

High knees
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Second 10: High knees

Now, rest for one minute. Then, for the next nine minutes, perform the next three exercises for one minute each, cycling through the set three times. 

(NOTE: If you have room, such as if you are working outdoors, substitute regular running sprints.) Sprint in place, bringing your knees up to your chest. Keep your back straight as you pump your arms and drive your hands past your hips in time with your legs for the allotted time.

Three-point core touch
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Second 10: Three-point core touch

Assume a pushup position. Quickly move your right leg forward so your right heel lands outside your right hand. Pause and return to the pushup position. Now quickly move your right leg forward so your right foot lands outside your left hand, and then return to the pushup position. That's 1 rep. Work for half the allotted time, then repeat with your left leg.

More: A Simple Workout Plan to Strengthen Your Core

 
 
Changeup Pushup
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Second 10: Changeup Pushup

Assume a pushup position with your hands close together. Do a pushup. Next place your hands shoulder-width apart. Do a pushup. Now spread your hands twice shoulder-width apart and do a pushup. Continue back to the close-hands position, and repeat the cycle for the allotted time.

More: 10 Push-Up Variations to Challenge Your Routine

Jump squat
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Third 10: Jump squat

Now, rest for one minute. Then, for the next nine minutes, cycle through the following three moves three times, performing each workout for one minute each time. 

Stand with your hands on the back of your head and your feet shoulder-width apart. Lower your body until your thighs are parallel to the floor, and then jump as high as you can. When you land, immediately squat and jump again.

Elevated bird dog
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Third 10: Elevated bird dog

Assume a pushup position and "walk" your feet forward so your knees are bent about 90 degrees and slightly above the floor. Raise your right arm and left leg until they're in line with your body. Return to the starting position, and then repeat with your left arm and right leg. Alternate arms and legs with each rep. 

More: 31 Days to a Flat Belly

 
 
Mountain climber
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Third 10: Mountain climber

Assume a pushup position. Your body should form a straight line from your head to your ankles. Without allowing your lower-back posture to change, lift your right foot off the floor and move your right knee toward your chest. Return to the starting position, and repeat with your left leg. Alternate legs, moving quickly.

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