A good 30-minute workout at home for men is five minutes of warm-up, 18 minutes of work and a five-minute cool-down. Do it three times a week and you'll be stronger and leaner without leaving the house.
Want it timed for you? Pick a short workout and add a warm-up.
Minutes 0 to 5: warm-up
Do 1 minute each of:
- Arm circles
- Hip circles
- Bodyweight squats
- Cat-cow on the floor
- Light swings or hip bridges
You want warm joints, not a sweat.
Minutes 5 to 15: strength block
Do 3 rounds, resting about a minute between:
- Goblet squat: 10 reps
- Push-up: 8 to 12 reps
- Kettlebell swing or hip bridge: 12 reps
- Row: 10 reps
No kettlebell? Use a loaded backpack. Keep two reps in reserve.
Minutes 15 to 25: timed finisher
Set a 10-minute AMRAP:
- 8 reverse lunges
- 8 push-ups
- 10 swings or hip bridges
- 20-second plank
Ding Dong Spin and Belltower Cycle are similar finishers. Not sure about the format? Read AMRAP, EMOM, Tabata and For Time.
Minutes 25 to 30: cool-down
Walk around, breathe slowly and stretch hips and chest for a minute each. Drink water.
How often should you do it?
Three times a week with a rest day between. Walk on other days. Read how long should a workout be to see why thirty minutes is enough.
What weights should you use?
Light enough to move with control. For many beginners, a 12 to 16 kilo kettlebell is a good start for swings and squats. Our one-kettlebell home gym post covers sizes.
Common mistakes
- Skipping the warm-up and feeling stiff all week
- Going all out in round one. Pace it. Read your first round is lying to you
- Adding weight too soon
- Not tracking rounds, so you can't see progress
How do you scale it up over time?
Add weight to the strength block once all reps feel easy, add one round to the AMRAP when you can finish comfortably and shorten rests between strength sets. Change only one variable at a time so you know what's working.
What should you eat afterwards?
A meal with protein and carbs within a couple of hours is plenty: eggs and toast, chicken and rice or Greek yogurt with fruit. There's no magic window, but eating well after training helps recovery and keeps hunger in check.
FAQs
Is 30 minutes enough to lose weight?
Combined with food control and daily walking, yes. Read lose weight at 40 for men.
Can I do it first thing in the morning?
Yes, with a longer warm-up. See best time of day to work out.
What if I only have 15 minutes?
Do the strength block only. See 15-minute workout for busy dads.
The bottom line
Warm up, lift, finish hard, cool down. Pick a short workout for the finisher and do it three times this week. No kit? Use 30-minute workout at home with no equipment.
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