This Full-Body Cardio Interval Workout Turns Today Into Arms, Abs, *and* Leg Day

When it comes to carving out time to work out, many people believe an hour is necessary to really feel the muscle-quaking benefits of a good sweat sesh. That, my friends, is a piece of fitness fiction. While getting in 60 minutes of exercise can feel like pure joy, committing to one full-body 30-minute workout a day can make a world of difference for your health—and your mood. And by further breaking down that workout into seven-minute circuits for different parts of your body, you can be hyper-focused in marking off strength training for your full body.

With that in mind, we scoured the many workout videos on Well+Good’s YouTube channel to provide you with a step-by-step plan for making the most of a shorter workout. Ahead, you’ll discover four circuits that, taken together, make for the ultimate full-body workout. Turn on your favorite workout playlist and check it out.

Your full-body 30-minute workout, right this way

1. Start with cardio

To get your heart pumping and body moving, kick things off with a cardio workout. This workout doesn’t involve any running or jump roping. Instead, celebrity trainer Tracy Anderson walks us through a totally manageable, entirely ass-kicking, two-move cardio sesh that will pump you up for the circuits ahead. After all, it’s best to warm up your body before working out.

2. Give your arms, back, and core some love

Once your heart rate is elevated and you’re ready to break a sweat and bust a move, check out this kettlebell circuit by BodyROX founder Roxy Jones. The seven-minute sequence features four movements conducted standing or on the floor. Grab some kettlebells (or water bottles), and you’re ready to go.

3. Keep your heart pumping with a full-body HIIT circuit

Run coach and Run With Meg founder Meg Takacs swears by explosive movements to build strength, endurance, and agility—all things necessary to become a better runner. This sequence features six movements for 30 seconds each, two times through. The result? A cardio boost that will leave you feeling exhausted and proud.

4. Finish with a Pilates-inspired ab sequence

New York-based Pilates trainer Karen Lord reminds us that, while many Pilates classes are beloved for their top-of-the-line machines, embracing the technique can be as simple as getting on your mat and moving with intention. In this seven-minute, do-anywhere workout, Lord walks viewers through five floor exercises geared toward strengthening the key muscles that comprise your core.

And there you have it—a full-body workout that can be achieved any time, anywhere, all in under 30 minutes. Happy sweating!

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