30 Minute Workout Routine

Effective 30 Minute Workout Routine

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Before I had my son, I was an avid gym goer. I would go for an hour – sometimes an hour and a half. Lift weights, take classes, do cardio, stretch you know, all of the things you should do.

After having my son however, going to the gym wasn’t an option. My gym doesn’t offer child care and my spouse also goes to the gym on a regular basis. We tried to take turns but that would cost us three hours a day.

There had to be a better way!

And eventually we found it (thankfully)! We ended up building a gym in our garage – more for my husband than for me – which allowed my husband to stay home to workout, and gave me the option to workout while our son was sleeping or bring him with me.

Now keep in mind, you don’t have to build a gym in your home to be able to do workouts at home. Although I suggest having a designated space, it doesn’t have all the equipment in the world.

All you need is space where you can do the exercise!

Initially I started doing Insanity in my living room but once I grew out of that, I started using our home gym to lift weights. But then my son’s naps got shorter, and he became much more active so I needed to come up with a way to still do some sort of weight exercise, to build muscle and tone my new mommy body while not taking up an hour and a half of my time.

Welcome my 30 minute workout routine.

This is something my spouse (who might as well be a personal trainer) came up with for me. I have to push myself to keep moving.

Some days my workout will take me 20 minutes – other days 45. It all depends on the effort I’m willing to put in and how hard I push myself.

So lets jump into it!

Equipment needed:

Light Dumbbells – I use these 5 lbs. ones

Elastic Exercise Bands – like these

Mat (optional) – like this one

Please remember: I am not a professional, these workout routines are my own. You should consult your doctor if you have any concerns or if you have an injury.

Feel free to modify these to fit your fitness level. Try to keep your rest time to a minimum. I usually complete a set, walk to the end of my driveway and back before starting the next one to stay moving while letting my heart rate go back down.

Day 1

Squats – 4 x 12

Push Ups – 4 x 10

Rotating Single Arm Lat Pull Down – 3 x 10

Low Row – 3 x 10

Super Set – 2 x failure (for me this ranges from 15 – 20):

Dumbell Fly Overhand

Dumbell Fly Underhand

Super Set – 2 x 12-15:

Tricep Pull Downs

Bicep Curls

Super Set – 10 x 4:


Flutter Kicks (1,2,3,4 = 1 rep)

Day 2

Goblet Squats – 12 x 4

Decline Push Ups – 10 x 4

Lat Pull Down – 5 x 10

Super Set – 3 x 10:

Dumbell Side Flys

Dumbell Front Flys

Aronald Press

Super Set – 4 rounds (15 – 30 sec. rest in between sets):

Forarm Plank (30 sec.)

Side Plank (15 sec. per side)

Day 3

Super Set – 3 rounds

Walking Lunges – 30 (15 per leg)

Push Ups – 10

Ultra Set – 4 x 10

Single Arm Dumbell Row


Push Ups

Ultra Set – 3 x 15


Tricep Extension

Hammer Curl

Super Set Abs 4 x 10

Leg Lift with Hip Raise

Oblique Crunches


If you are unfamiliar with ANY of these exercises please search the exercise on YouTube – they have hundreds of tutorials.

For me, day 3 usually takes me 45 minutes because those lunges really get to me! But I’ve stuck to this routine for 6 months and see the results!

On days I don’t lift, I try to run and I encourage you to do some sort of cardio as well whether it’s riding your bike, swimming, or even just going for a walk.

I hope you try this out – let me know what you think!

What is your go-to workout routine?

Leave a comment below!

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