A 30-minute full body workout for men at home has three blocks: ten minutes of strength, ten minutes of power and conditioning, and a five-minute finisher. Add a five-minute warm-up and you're done.
Short on thinking time? Pick a short workout.
Warm-up (5 minutes)
Hip circles, arm swings, bodyweight squats and light swings. Move easily.
Block 1: strength (10 minutes)
Set an EMOM. Alternate each minute:
- Minute 1: 8 goblet squats
- Minute 2: 8 push-ups
- Minute 3: 10 rows each side
Repeat for 9 or 10 minutes. Rest the rest of each minute.
Block 2: power and conditioning (10 minutes)
Set a 10-minute AMRAP:
- 10 kettlebell swings
- 6 clean and presses (3 per arm)
- 10 mountain climbers
Belltower Cycle and Hinge Drumbeat follow this pattern. No kettlebell? Swap in hip bridges and squat jumps.
Finisher (5 minutes)
Farmer's carry for 30 to 50 metres, then rest 30 seconds. Repeat. Liberty Bell Marathon uses carries inside an 8-minute AMRAP. Finish with a slow stretch of hips and chest.
Why does it work?
Full-body sessions train big muscle groups often, which beats isolating small ones for beginners. They're also efficient when your time is short. Read full body workout after a long break for three more versions.
How often should you do it?
Three times a week. Alternate the blocks if you want variety. Read how many days a week should I work out.
How heavy should the weights be?
For swings and clean and presses, choose a bell you can control for all reps. If form slips, go lighter. Our one-kettlebell home gym post lists starter sizes.
Common mistakes
- Treating block 2 as a sprint
- Skipping rows and pulling
- Rushing the warm-up
- Never recording rounds
How do you modify it for a bad shoulder or knee?
For a sore shoulder, swap presses for rows and carries, and use incline push-ups. For a sore knee, use box squats, hip bridges and slow step-ups, and skip jumping. If a movement hurts while you're doing it, stop and replace it. If pain persists for more than a few days or is sharp, see a doctor or physio.
How do you track the workout?
Log the weight you used in block one, the rounds you got in block two and the distance of your carries. Next time, beat one of them. That's progress, and it keeps the session fresh without changing the plan.
FAQs
Is this too much for a beginner?
Drop to two blocks and half the reps.
Can I do it with dumbbells?
Yes. Use goblet squats, presses and rows. Swap swings for deadlifts.
What if I have 20 minutes?
Do blocks 1 and 3.
The bottom line
Strength, power, finisher. Pick a short workout if you'd like it chosen for you. Hard pressed for time? See 30-minute workout at home for men.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- home workouts
- men over 30