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30/30 Workout

12-Minute Workout.

30 seconds per exercise.  

Sounds simple enough, right?

I love this fast-paced workout that combines bodyweight moves with cardio moves and weight-bearing moves.

It'll work your body in many different ways and will keep you burning calories throughout the day.

Printable PDF



You'll Need:


Kettlebell or Dumbbell

Bosu, opt

Medicine Ball, opt

Jump Rope, opt


Warm-up: 10-Minute Abs Routine

50 sec Down-Dog Toe Touch

10 sec rest

50 sec Plank w/ Alternate Knee to Opposite Elbow

10 sec rest

50 sec Down-Dog w/ Leg Swing-out to Hand

10 sec rest; Repeat 2 more times!

1 min Walk-outs


The Workout:

Set 1: Perform 1-4 times

30 sec (Bosu) Push-up Burpee

30 sec Jumping Jacks/Star Jumps

30 sec (Bosu) Side-to-Side Lunges

30 sec Bench/Ball Taps

30 sec Kettlebell Swings

30 sec Hopscotch

30 sec Lateral Animal Crawl

30 sec 180 Hopscotch

2-Minute Break (or Jump Rope)


Set 2: Perform 1-4 times

30 sec Prisoner Squat Jump + Elbow-to-Knee

30 sec Jumping Jacks/Star Jumps

30 sec Kneel to Squat (Step up or Jump up)

30 sec Bench/Ball Taps

30 sec Seated Long Jump

30 sec Hopscotch

30 sec Squat w/ Ball Toss

30 sec 180 Hopscotch

2-Minute Break (or Jump Rope)


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