Total Body 30-30 Interval Workout 2

We already know that exercise makes us feel good and improves overall physical fitness, but did you know exercise can also make you smarter? It’s true.

Exercise starts a chain reaction that boosts brain health. Researchers at Dana-Farber and Harvard Medical School have honed in on a specific molecule released during endurance exercise that improves cognition and protects the brain against degeneration. Wait. There’s more. Research at Harvard Medical School shows exercise improves memory and thinking skills. Aerobic exercise changes the brain in ways that protect memory and thinking skills.

Still need a little more motivation? The mental benefits of exercise gives you even more reasons to workout this week.

Work your total body AND brain with this 30-minute interval workout.

Build and burn interval workout for a strong lean body. Interval workouts burn more calories in less time and boost your metabolism for hours after your workout. Click the image for complete descriptions of each exercise and a FREE Workout Printable PDF.

Right click the image above to save to your mobile device or download the workout to print.

Total Body 30-30 Interval Workout Download

Like this workout? Share it with your family and friends.

I know I include the following with every workout and you’re probably tired of seeing it, but form and individual fitness level are so important for safety and to get the most out of your workouts.


When choosing weights, each exercise should challenge your muscles enough that you struggled toward the end, but you’re able to complete the prescribed number of reps. If any exercise is too hard, use a lighter weight, choose an easier variation of the move or increase the rest time. If an exercise feels too easy, use a heavier weight, choose a harder variation or decrease the rest time.

For each exercise, you’ll work for 30 seconds and then rest 30 seconds. Perform each exercise as a circuit, doing one set of each exercise in succession. Do as many reps as you can in 30 seconds per exercise, rest 30 seconds, and then move on to the next. Do 1-4 sets based on your fitness level.

Time: approximately 30 minutes to complete the warm-up, circuits 1-3 one time through and the cool down

Equipment needed:

  • dumbbells 5-8 pounds (depending on your fitness level)
  • timer
  • mat (optional)


  • Keep your core tight
  • Shoulders blades down and back
  • Don’t skip the warm-up or stretching.
  • Use proper body alignment and good form.
  • Reps and rest periods should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
  • Gradually increase intensity based on your progress.

I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.

Front and Back Lunge with Lateral Raise (1) Stand with your feet hip width apart, with dumbbells in each hand and the weight in your heels. (2) Pull your abdominals in and stand with your shoulders squarely over your hips. (3) Perform a forward lunge, exhale and press off the ball of your foot, stepping back into the starting position. (4) In start position, with palms turned toward your body, keeping your arms straight, exhale and lift the weights out and up to the sides until they are parallel to the ground. (5) Hold for a beat. (6) Inhaling, slowly lower your arms back to the starting position. (7) With the same leg, perform a backward lunge. (8) Return to start position and repeat the lateral raise in between performing the forward and backward lunge. Targets: shoulders, quads, glutes, hamstrings, calves

Prisoner Squat (1) Stand with your feet hip width apart and back naturally arched. Brace your core throughout the entire exercise. (2) Place your fingers on the back of your head as if you were going to do a crunch. Keep your elbows and shoulders back, weight in your heels and eyes focused straight ahead. (3) Lower your body as far as you can (or until thighs are parallel to the floor) by pushing your hips back and bending your knees. (4) Pause, then slowly push yourself back to the starting position. Targets: quads, core, glutes, hamstrings and calves.

Dumbbell Step-Up (1) Hold a dumbbell in each hand down by your sides at arms length. (2) Stand in front of a bench or step, and place your left foot firmly on the step. (3) Press your left heel into the step and push your body up until your left leg is straight. (4) Lower your body back down until your right foot touches the floor, and repeat. (5) Complete the prescribed repetitions with your left leg, then do the same number of reps with your right leg.  Remember: The step should be a very stable surface and high enough so that your knee is bent 90 degrees. Keep your shoulders back. Targets: glutes, hamstrings

Mountain Climber (1) Start in a plank position with your feet hip width apart. (2) Bend your right knee and with a springing movement, bring your thigh under the right side of your torso. (3) Quickly spring back out to the start position while jumping your left knee in toward your torso. Keep your pace as fast as possible. Targets: cardiorespiratory system, chest, shoulders, lower abs, traverse abs

Plank with Shoulder Tap (1) Start in a push-up position except keep your hands directly under your shoulders instead of outside of your chest. (2) Legs are straight out behind you with feet together. (3) You are balancing on your palms and the balls of your feet. Hold this position. (4) Alternate tapping your shoulders with your torso and hips squared to the ground and no movement. Perform for the prescribed number of repetitions. Left shoulder tap and right shoulder tap is one rep. Targets: abdominals

Dumbbell Side Lunge (1) Stand with your feet hip distance apart and feet pointed straight ahead. Hold a dumbbell in each hand at arms length down by your sides with your palms facing each other. (2) Lift your left foot and take a big step to our left. Keep your foot flat on the floor as you push your hips back and lower your body by dropping your hips and bending your left knee. (3) Pause, then push yourself back up to start position with your bodyweight in your heels. Keep your core engaged and your torso upright. Repeat on the opposite side. That’s one rep. Targets: quads, calves, glutes, hamstrings

Dumbbell Row with Rotation (1) Stand straight, feet hip-width apart with a dumbbell in one hand. Keeping your abs pulled in, bend forward at the waist until your torso is almost parallel to the floor (brace yourself on a chair or workout bench if needed for support). (2) Let the dumbbell hang from your shoulder, your palm facing behind you. (2) Keeping your arm close to your torso, exhale and pull the dumbbell up. (3) As you row the dumbbell, rotate the same side of your torso upward. (4) Pause, then lower your body and the weight back to start position. (5) Complete the prescribed number of reps with one arm, then to the same number of reps with the opposite arms. Targets: upper and middle back, biceps, rear deltoids, obliques

Push-Up (1) Lie face down with your legs straight out in behind you and your feet together. (2) Bend your elbows and place your palms on the floor put to the sides of your chest. Position your palms so they are directly under your elbows. When your arms are bent they should form a 90-degree angle. (3) Your neck should be straight and your eyes focused on the floor in front of you. (4) Keep your abs tight. (5) Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. (6) Bend your elbows and lower your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs

Crunch (1) Lie on your back with your knees bent and feet flat on the floor about hip width apart. (2) Place your hands behind your head being careful not to pull on your head and neck. Keep your elbows open and out to the side. Keep your chin up and off your chest. (2) Take a deep breath, then exhale curling up until your shoulder blades lift off the floor. (3) Hold for a moment at the top of the movement, fully exhale for complete contraction of the abs, then slowly lower yourself back to start position. Targets: rectus abdominis

Plank with Arm Lift (1) Start in plank position with your feet wider than your shoulders, instead of placing them close together. (2) Raise and straighten your right arm with your thumb pointing up and hold it at a diagonal in relation to your torso. (3) Hold for 5 to 10 seconds and switch arms. Each arm raise is one rep. Targets: rectus abdominis, lower back, chest, shoulders

Lateral Raise (1) Stand with feet positioned over the center of a tube band, shoulder-width apart. Hold each handle with arms down at your side and palms facing in. (2) Bending your elbows slightly, raise your arms straight out to the side to shoulder height. (3) Slowly lower down to start position. Targets: shoulders, upper back, chest and core

Twisting Dumbbell Curl (1) Stand with your feet hip-width apart holding a dumbbell in each hand letting them hang at arm’s length next to your sides. Turn your arms so that your palms face each other next to your thighs. Keep your chest up. (2) As you curl the weights toward your shoulders, rotate your palms to facing upward. Pause. (3) Slowly lower the weight back to start position rotating our arms so the palms return to facing inward. Repeat. Targets: biceps

Tricep Kickback (1) Hold a dumbbell in each hand and stand with feet shoulder width apart, knees slightly bent. (2) Bend over at the waist so your torso is almost parallel to the floor. Bend both elbows so that your upper arm is locked at your side and parallel to the floor. Your forearms should be perpendicular to the floor. (3) Keeping your upper arm still, straighten your arms behind you until the end of the dumbbell is pointing toward the floor with your palms facing in toward your body. Hold for a beat and inhale, slowly lowering your arms back to the start position. Repeat. Keep your abs tight and your back flat. Do not let your upper arm move during the entire exercise. Targets: triceps

Standing Russian Twist (1) Stand with feet just beyond shoulder width holding a dumbbell (or medicine ball) with both hands in front of your chest, with your arms straight out at shoulder level. (2) Keeping your arms straight out in front of you, pivot on your right foot and rotate the dumbbell and your torso as far as you can to the left. (3) Then, do the same to the right. That’s one rep. Complete the prescribed number of reps. Targets: rectus abdominis, internal and external oblique and transverse abs


Total Body 30-30 Interval Workout 1

Tone and Lean Legs Circuit Workout

12-Minute Abs

Short Sleeve and Tank Top Upper Body Workout


be the best version of YOU



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  1. This seems like a really great work out plan to follow. I love how you went through the exercises and covered them as well.

  2. So many great workouts! About that statement at the start of the post, I have to say that if I don’t exercise, I don’t feel nearly as sharp during the day. It’s amazing how much brain power I get from working out!

  3. Great workout as always and really thorough explanation of all the moves!

  4. HECK YES! I love this because it shows all those who think they need hours and upon hours of time to work out that, they can get a sufficient, sweaty work out in… in 30 minutes!

  5. I absolutely love interval workouts! I find that I get bored of doing the same thing over + over and then fail to exercise for another 3 months (oops!) so I try to encorporate things like this into my routine =) thanks for sharing!

  6. Now is the time to start getting ready for summer. Great post and as usual, a killer workout. Thank you for making things easy for the rest of us!

  7. CourtneyLynne says:

    Omg this workout sounds fantastic!!! I so need to get back into working out! I’ve been slacking so bad!

  8. Sunds like this one will make you work up a great sweat! a 30/30 work out is perfect!

  9. Great looking workout!! I completely believe that working out makes you smarter. I always feel more focused and clear minded after a good workout.

  10. I love how clear and fast my mind is after a good run outside or an exciting strength workout! Thank you for inspiration!

  11. The Russian Twirl is my favorite! Makes me feel a little bit like Wonder Woman. Thanks for your suggestions…I have a virtual trainer from your posts!

  12. I always tell my husband to keep his core tight when working out. Does he listen. No. He says he can only concentrate on one thing LOL.

  13. I definitely agree that exercise improves your mental and emotional well-being. Whenever I am having a rough day, I try to take it out on my elliptical, that seems to help 🙂

  14. Kimberly at says:

    I love plank variations. Saving this workout for my morning cross training routines.

  15. This looks like a fantastic workout! I was just reading that regular exercise, especially weight lifting helps prevent Alzheimers Disease. I think it’s interesting that you mentioned brain health as well. It makes sense to me!

  16. Yes! Exercise enhances overall mental health and even helps you sleep better as well as reduces anxiety and stress. I always make sure to get my exercise in for the the day!

  17. Thank goodnes for no burpees. I’ll take mountain climbers over burpees any day!

  18. You always have the best workouts! This looks like a good one. I’m traveling next week and the gym has limited equipment but I think I could do this!

  19. Wow! You can tell you put so much work into your posts! This would take me like a week! Exercises are always well described so the at home user would easily be able to replicate!

  20. Wow this is intense! I feel like I need to start bookmarking your posts because I need the motivation to start working out. It might make me feel better!

  21. Love your blog where I can get great advice on fitness and different ways of staying fit and healthy. I’m collecting all these so I can practice them after pregnancy and healing.

  22. I really need to get back to working out after a really busy season. I do love interval workouts because I get bored easily and they keep my attention better.

  23. that looks like a great workout! i always love your printables! this is going in my must try pile!

  24. Pinned for later! I love that this workout can be done with just a dumbbell! Very convenient!

  25. You share an awesome workout routine. I have recently started using one of those work out balls called the core crusher. As I need to strengthen my lower back and body core to do more exercises without hurting. It is a big help out dealing with my arthritis. Do you work out with one of those exercise balls?

  26. Even though I don’t do any workout anymore (for my health issue condition) I like all the steps you prescribed here, especially you remind you readers at first place each the workout based on individual fitness level and need. Awesome workout!

  27. I love this! I actually just started a fat loss guide from a friend who is a personal trainer and it has been only one week and I already feel the changes. Physically not much, I think it is too soon, but I feel more energetic and happy throughout the day now.

  28. This workout looks awesome, Jill! Some of my favorite moves!

  29. I really need to get more serious about my exercise. I normally just walk but I need to incorporate some strength training. It will be great to print this out and be able to refer to it.

  30. Still trying to find a workout routine that works well for me. I will give this a shot to see if it sticks!

  31. these are my favorite kind! 30 seconds of blast! haha Pinning!

  32. Hi there, Jill! Such a great workout you posted. Will definitely be pinning it. Looking forward to my first link up with you guys! Having a wicked case of insomnia tonight, but at least I’m getting some stuff done for the blog:-) Thanks so much for hosting this link up, Jill. I am still getting used to the whole blog hop scene, but I really do appreciate the opportunity to let us bloggers connect. I hope you have a wonderful week:-) And thanks again. -Katie J

  33. I love that you include a printable too. You are truly making it easy for people who struggle. Thanks for being inspiring!

  34. Robin Rue (@massholemommy) says:

    That sounds like a killer workout. I need to get back in shape myself because bathing suit season will be here before I know it.

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