30 Minute Total Body Home Workout

A few weeks ago, while snowed in, Matt and I got in a fun total body circuit workout inspired by the CrossFit workout I did while in the Dominican Republic. I thought some of you might like to check it out, too, so here it is! Minimal equipment is required – just some hand weights, and it’s sure to get you sweating. (Try it at your own risk – I’m not a certified personal trainer, just sharing a workout that we liked.)

30 minute total body workout

In case you don’t know what all of the moves are, here is some explanation in photo form! Enjoy the awkward lighting and lack of makeup. Just keeping it real over here. ;)

Jumping Lunges

Get into a lunge, then jump into the air and land in a lunge with the other leg in front.

jumping lunges

Renegade Rows

Do a push up, then lift up each arm into a row position (roughly 90 degrees) one by one – that’s one rep. I used 5 pound weights but would have used 10 pounders if we had them.

renegade rows

Weighted Situps

Pretty self explanatory – situps while holding a weight to your chest. I used two 5 pound weights.


Side Plank Arm Raises

Hold yourself in a side plank (either up on your hand, or down on your forearm to give your wrists a rest). Holding a weight in your top hand, lower your hand, then lift it back up. I used a 5 pound weight.

side plank arm raises

Goblet Squats

Squat while holding a weight. This should be on the heavier side – I used 25 pounds. A kettle bell would also work well here.


Y’s and T’s

I’m sure these have a more official name, but I don’t know what it is! Basically, lift your arms up into a Y position and a T position. If you have a TRX strap at home (we got this TRX kit for Christmas – so awesome), this is a great TRX exercise – the more horizontal your body is the harder the move will be. If not, I demo-ed the moves using 5 pound hand weights as well. Be sure to keep your back straight!

Here is the “T”:

back exercise Y

And here is the “Y”. Clearly this is a tough move for me – couldn’t get my arms all the way up in line with the rest of my body! Something to work towards!

shoulder exercise Y

Feel free to do 30 minutes of as many rounds as possible, or just do a set number of rounds. When we did this workout, I forgot to time us, but we did 5 rounds in what I think was about 30 minutes.

Have fun! Let me know if you try it!

What’s your favorite workout move that only requires your bodyweight? Mine has got to be the squat or lunge – so effective, great strength building for running, and doubles as cardio if you’re doing jumping squats or lunges!


  1. 1

    I like the idea of the weighted crunches. I haven’t done those in forever! The TRX is always great and goblet squats are awesome. I usually use a KB but a dumbell works well too. Good workout!

  2. 2

    Looks like a great workout. I’ll have to give it a try this weekend.

  3. 3

    Does running count as a bodyweight workout? :) If not, I’m going to say any of the bodyweight workouts on the Nike Training App. No thinking required!

  4. 5

    I know how effective jump squats / lunges are, especially for runners, but I have such a hard time getting myself to do them! I always am on the lookout for a great bodyweight workout because sometimes the gym is just too darn far away. (or not open until 10am on the weekends! blasphemy)

  5. 7

    Nice! Those of us without gym access appreciate this!! :)

  6. 8
    Roadrunner says

    Wonderful workout! Thanks for sharing!

  7. 9

    PLANKS!! such a great exercise and so versatile! You can add in shoulder taps or push-ups or turn it on its side to change it up! It works every muscle group practically from your calves to your neck! Love them.

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