Beginner General Fitness
Quick & Dirty
Get in, get out, get results
Ultra-efficient 30-minute workouts that deliver real results. Supersets and compound movements maximize every second. Perfect for lunch breaks or busy schedules.
3
Days/Week
8
Weeks
30
Min/Session
9
Exercises
Weekly Schedule
Day 1: Quick Upper
30 Min Upper Body
1 Superset: Push-ups + Dumbbell Rows
4 × 10 each 2 Superset: Shoulder Press + Curls
3 × 10 each 3 Superset: Dips + Face Pulls
3 × 12 each Day 2: Quick Lower
30 Min Lower Body
1 Superset: Goblet Squat + RDL
4 × 10 each 2 Superset: Lunges + Calf Raises
3 × 12 each 3 Superset: Glute Bridge + Leg Curl
3 × 12 each Day 3: Quick Full Body
30 Min Total Body
1 Thrusters
4 × 10 2 Superset: Row + Push-up
3 × 10 each 3 Superset: Squat + Curl to Press
3 × 10 each Equipment Required
Dumbbell Bodyweight
Target Muscles
Full body
#quick
#30 minute
#efficient
#busy
#lunch break
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