If we had to guess, your typical day probably looks a little like this: Wake up, commute to work, come home, make dinner, decompress with a few episodes of your favorite TV show, then hit the hay. Translation: You don’t have a ton of time to fit in an exercise sesh. What if we told you we had a solution?

A legs, abs, and arms workout that hits all your major muscle groups in just 30 minutes is your key to success. You can get it done in less time than it takes you to get through the latest Real Housewives episode while you wait for your baked feta pasta to bake.

Don’t believe us? Check out the below workout for yourself, created by Or Artzi, CPT, a lead group fitness instructor at Equinox and creator of the fitness platform Orriors. You’ll thank us later! 

Join the club

If you’re following along with our January 2025 Good Moves Club Winter Challenge (sign up here if you haven’t already!), this is the workout for day 9, week 2. You can follow along with Artzi and the full-length workout below. This efficient workout includes a warmup and six strength-based exercises.

The warmup

Do each exercise for 30 seconds. Complete one round.

1. Walkout

1. 1.
   Stand with your feet hip-width apart and arms by your sides.
2. 2.
   Hinge forward at your hips and reach toward the floor.
3. 3.
   Keeping your feet in place, walk your hands forward and come into a high plank so that your shoulders are over your wrists.
4. 4.
   Pause, engaging your core.
5. 5.
   Walk your hands back to your feet, then return to standing.
6. 6.
   Repeat.

2. World’s greatest stretch (alternating sides)

1. 1.
   Start in a high plank with your feet hip-width apart and your shoulders stacked over your wrists.
2. 2.
   Step your right foot forward and place it outside of your right hand.
3. 3.
   Keeping your hips square, lift your right hand toward the ceiling, rotating your chest toward your right leg. Allow your gaze to follow your fingertips.
4. 4.
   Pause, then return your right hand to the floor and extend your right leg back to plank position.
5. 5.
   Repeat on the opposite side.
6. 6.
   Continue alternating sides.

3. Cat-cow pose (Bitilasana Marjaryasana)

1. 1.
   Start on all fours with your hands and knees on the floor. Align your elbows and shoulders over your wrists and your hips over your knees.
2. 2.
   Slowly arch your spine, dropping your belly toward the floor. Look up as you draw your tailbone toward the ceiling (cow pose).
3. 3.
   Slowly transition into a rounded spine, tucking your chin toward your spine as you tilt your pelvis forward (cat pose).
4. 4.
   Continue alternating between cow and cat poses.

4. Deep squat with thoracic twist (alternating sides)

1. 1.
   Stand with your feet slightly wider than shoulder-width apart and hands clasped in front of your chest. 
2. 2.
   Inhale, then bend at your hips and knees, lowering your butt until your thighs are parallel to the floor (or lower if that’s comfortable).
3. 3.
   Exhale, pressing evenly through your feet as you place your left hand on the floor and lift your right arm up to the sky while still in a deep squat.
4. 4.
   Twist your torso toward your right hand, reaching for the ceiling.
5. 5.
   Pause, then return your torso to center. 
6. 6.
   Repeat on the opposite side. 
7. 7.
   Continue alternating sides.

5. Hamstring sweep (alternating sides)

1. 1.
   Stand with your feet hip-width apart and arms down by your sides.
2. 2.
   Bend your left knee slightly and step forward with your right foot, flexing your toes up. Your right leg should be straight.
3. 3.
   Lean your torso forward until it’s nearly parallel to the floor, reaching your arms behind you.
4. 4.
   Then, sweep your arms forward and up so your biceps are next to your ears. You should feel a stretch in the muscles behind your right thigh.
5. 5.
   Repeat on the opposite side.
6. 6.
   Continue alternating sides.

6. Jumping jack

1. 1.
   Stand with your legs together and arms at your sides.
2. 2.
   Jump your legs out to the sides while lifting your arms up over your head.
3. 3.
   Finish the rep by jumping your feet back together and returning your arms to your sides.
4. 4.
   Stay light on your toes and keep a soft bend in your knees as you jump.
5. 5.
   Repeat.

The workout

You’ll need a looped resistance band for the half-kneeling single-arm row with resistance band, below. If you don’t have a resistance band, you can use a dumbbell or other light weight. Perform each exercise one time through, then rest for 60 seconds before moving on to the next round. Do 2-4 rounds total. 

• Beginners: Do each exercise for 30 seconds, then rest for 30 seconds before moving on to the next exercise. 
• Intermediate: Do each exercise for 40 seconds, then rest for 20 seconds before moving on to the next exercise. 
• Advanced: Do each exercise for 60 seconds, then move on to the next exercise. 

1. B-stance good morning

1. 1.
   Standing with your feet hip-width apart. Place your hands behind your head with hands interlaced.  
2. 2.
   Keeping your right foot rooted, step your left heel a few inches to the left and about a foot behind you.
3. 3.
   Keeping a flat back, hinge at your hips and bend forward, keeping a small bend in both legs. 
4. 4.
   Lower your torso until it’s parallel with the floor, bending your left knee a little more than the right.
5. 5.
   Press your hips forward and reverse the motion to return to standing.
6. 6.
   Do all reps on one side, then switch.

2. Plank with shoulder tap

1. 1.
   Start in a high plank position with your hands planted firmly on the floor, directly under your shoulders and feet hip-width apart.
2. 2.
   Engage your core and glutes to maintain a straight line from your head to your heels.
3. 3.
   Lift your left hand off the floor and tap your right shoulder, then immediately return your left hand to the floor.
4. 4.
   Lift your right hand off the floor and tap your left shoulder, then immediately return your right hand to the floor.
5. 5.
   Alternate sides, keeping your hips and torso stable.

Alternate Option

Drop to your knees.

3. Butterfly sit-up

1. 1.
   Sit with the soles of your feet pressed together and drop your knees to the sides. Your legs should make a diamond shape.
2. 2.
   Lie faceup with your arms extended overhead.
3. 3.
   Engage your core and exhale as you sit up, reaching for your feet.
4. 4.
   Roll back down in a controlled manner.
5. 5.
   Repeat.

4. Glutes bridge walkout

1. 1.
   Lie faceup with your arms by your sides, knees bent and feet flat on the floor hip-width apart. Your feet should be close enough to your hips that if you reach one hand at a time toward each heel, you could just touch it with your fingers.
2. 2.
   Place your upper arms and elbows on the floor and bend your arms at your elbows. Your arms should make 90-degree angles. Squeeze your fists together. 
3. 3.
   Tuck your tailbone slightly. Squeeze your glutes and core, then press your feet into the floor to drive your hips up toward the ceiling, coming into a glutes bridge.
4. 4.
   Lift your right foot off the floor and extend your right leg out in front of you, then place your right heel on the floor.
5. 5.
   Lift your left foot off the floor and extend your left leg out in front of you, then place your left heel on the floor. You should be in a reverse plank position with your upper arms pressing into the floor. 
6. 6.
   Keeping your hips lifted, return your right leg to starting position, followed by your left leg, so you’re back in a glutes bridge. 
7. 7.
   Repeat, alternating which leg you extend first.

5. Half-kneeling single-arm row with resistance band (each side separately)

1. 1.
   You’ll need a looped resistance band for this exercise.
2. 2.
   Start in a half-kneeling position with your right foot out in front. 
3. 3.
   Place one end of a long-looped resistance band underneath your right foot and grab the other end with your left hand. 
4. 4.
   Lean forward and place your right forearm on your right knee. 
5. 5.
   Pull your left elbow up toward your side until it touches your ribs while squeezing your shoulder blade to your spine, performing a row.
6. 6.
   Return to start, extending your left arm down toward the floor.
7. 7.
   Do all reps on one side, then repeat on the other side.

6. Twist jump to plank

1. 1.
   Stand with your feet hip-width apart. 
2. 2.
   Place your hands on the floor shoulder-width apart, then hop your feet back into a high plank. Your body should make a straight line from your heels through your hips to the top of your head.
3. 3.
   Hop your feet forward, then stand back up.
4. 4.
   Immediately jump and twist to the right, then jump and twist to the center. 
5. 5.
   Place your hands on the floor shoulder-width apart, then hop your feet back into a high plank. Your body should make a straight line from your heels through your hips to the top of your head.
6. 6.
   Hop your feet forward, then stand back up.
7. 7.
   Immediately jump and twist to the left, then jump and twist to the center. 
8. 8.
   Continue repeating, alternating which side you jump and twist to.