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)