30 Minute Total Body Gym Workout

30 Minute Total Body Gym Workout

• Warm Up
• Clean and Press
• Bent Over Rows
• Front Squats
• Bench Press

Keep reading for a step-by-step guide of the workout with pictures, videos, and descriptions of each of these exercises.

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Let’s face it – you’re short on time. 

If you’re anything like me there are days when you feel fortunate just to get in the shower, let alone get to the gym!

Today’s post is dedicated to you, my friend. For those days when you’re big on fitness but short on time here is my go-to gym workout for an awesome total body shred that will leave you feeling like you’ve spent a whole hour at the gym!

Check it out below. 

 

Can You Get Ripped Doing Full Body Workouts?

You might think that in order to build muscle, you need a strict weight lifting exercise plan that focuses on split routines and targeting specific muscle groups.

You can definitely build muscle by doing full body workouts. If you structure your full body workout correctly to focus on many muscles at a time with the right motions (some pushing, some pulling, some pressing, and leg motions) you can get some great results.

Compound whole-body lifts with heavy weight will work many muscles at once and help you to strengthen and build muscle. 

How Often Should I Do Total Body Workouts?

Total body workouts- there is not one answer that’s right for everyone. It depends on your goals and abilities. If you are short on time, a full body workout is a great idea. You can even do this one below right at home! 

Total body workouts can help you burn calories and fat, build muscle, and get an amazing workout in less time than other types of exercises. You probably shouldn’t trade every leg day for a full body workout, but focusing on full body workouts 1-2 days per week is a great place to start. 

Here are some of my favorite full body workouts to get you started:

Full Body Gym Workout

Free Total Body Weekly Workout Plan

Burn 200 Calories in 20 Minutes Full Body Workout

Total Body Strength Training Workout for Beginners (with Weights)

Circuit 1

1. Clean and press

• Stand with feet shoulder-width apart with your elbows outside your knees.
• In one fluid motion, stand up and pull the bar up to your chest level (your elbows are now under the bar and it is resting on your chest).
• From this position, push the bar up and over your head until your elbows walk out.
• Lower the bar first to chest level and then all the way to the ground. Remember to bend at your knees and not so much at your back.

2. Bent over rows
Great exercise for the core, shoulders, arms, and back.

• Stand upright and hold a barbell with an underhand grip. Feet should be shoulder-width apart with a slight bend in your knees.
• Keep your back straight and bend forward to 45 degree angle.
• Keep your core tight as you row the bar up in to your chest and then return it slowly to the starting position.
• Can also be performed with dumbbells.

Perform 10 reps and then immediately move back to clean and press.

Repeat circuit one 3 times and then move on to circuit 2

Circuit 2

3. Front squats
Perfect for your shoulder, legs, butt, and core.

• Perform squats, but instead of the bar across the back of your shoulders you support it on the front of your shoulders/chest.
• This shift in the way the weight is distributed kicks on the shoulders and chest muscles a lot more while keeping the legs and butt screaming!

Perform 10 reps and then immediately move on to bench press

4. Bench press
My go-to exercise for your chest, shoulders, and arms.

• Lay on a bench on your back and grab the bar at about shoulder width (play with narrower and wider grips to work the muscles a little differently).
• Slowly lower the bar all the way down until it touches your chest at about your mid-sternum.
• Press back to starting position and repeat.

Perform 10 reps and then immediately return for more front squats

Perform circuit two 3 times and you’re done.

Looking for more great workouts when there’s not a lot of time? Here are a few of my favorites…

 

As always, I love to hear from our readers. Please feel free to comment below or email me at ToneandTightenFitness{at}gmail.com.

Make it happen,

Jared

By Jared Beckstrand