30 Minute Workout Masterclass

I was asked to answer these questions for an article write up here: https://www.newsbreak.com/eat-this-not-that--509945/4051850995440-only-have-30-minutes-here-are-the-5-exercises-that-actually-work

Enjoy!

Question 1: If someone only has 30 minutes, what’s the smartest way to structure that time for total-body results?

If you only have 30 minutes, the smartest way to structure your workout is to focus on compound movements and appropriately use supersets to save time and increase training density.

Start with your most demanding compound lifts such as multi-joint movements that recruit the most muscle and deliver the biggest bang for your buck. For example, you might open with a barbell squat supersetted with a bench press, or pair an upper-body push (like a dumbbell press) with an upper-body pull (like a row variation). Supersetting opposing muscle groups, like upper/lower or push/pull, is key to maximizing work without sacrificing as much recovery between sets.

Over the course of the workout, aim to hit all your fundamental movement patterns:

• Lower Body: Squat, hip hinge, and lunge

• Upper Body: Horizontal push/pull and vertical push/pull

• Core: Include exercises that target the upper abs, lower abs, and obliques or anti-rotational control (e.g. kneeling cable crunch, hanging leg raise, and cable chops)

A sample structure if including super sets might include:

1. Push + Pull Superset (e.g. DB Bench Press + Dumbbell Row)

2. Squat + Push Superset (e.g. Goblet Squat + Dumbbell Shoulder Press)

3. Hinge + Pull Superset (e.g. Romanian Deadlift + Pull Up)

4. Lunge + Core Superset (e.g. Reverse Lunges + Russian Twists/Crunches/Leg Raise)

   
   

Even in a short window, total-body results come from intelligent programming, not just “cramming in exercises.” Focus on quality reps, strategic pairing, and progressive overload over time.

Here are two my bootcamp-style full-body workouts that I modeled off this structure and ran in Scottsdale, AZ:

Question 2: What mindset shift helps clients take short workouts seriously and get the most out of them?

The most important mindset shift is this: Progress matters more than duration. 

It’s not about how long you spend on the workout, it’s about whether you’re improving. If you're consistently adding weight, doing more reps, or increasing the quality of your movement then you're likely building strength and lean muscle. That can absolutely happen in 30 minutes or less.

Question 3: What equipment (if any) do you recommend having on hand to maximize a quick 30-minute workout at home?

You don’t need a full gym setup to get strong at home. But a few key tools go a long way:

1. Dumbbells – Top priority. Even 1–2 pairs are valuable. Adjustable sets like PowerBlocks offer scalability and save space.

2. Adjustable Bench – Adds versatility for pressing, rows, and lower-body movements like Bulgarian split squats.

3. Resistance Bands with Handles – Great for beginners, warm-ups, or travel. Not ideal for heavy lifters but useful and budget-friendly.

4. Pull-Up Bar or Weighted Vest – Doorway bars add vertical pulling options. Vests are great for loading squats, lunges, push-ups, and planks.

5. Bonus Tools – Kettlebells, sliders, or a foam roller can be nice-to-haves depending on space and goals.
   

Start with equipment that allows progressive overload and covers a wide range of movements. Dumbbells still reign supreme here.

Question 4: What are the biggest mistakes you see people make when trying to "cram in" a short workout?

The biggest mistake is turning short workouts into random, rushed circuits of high reps with light weights. That turns your session into cardio with weights and doesn’t produce meaningful long-term results in the muscle and strength department (or at least not as efficiently and effectively.)  

If your goal is to build muscle and considerably change your physique, you need:

• Enough resistance to create a stimulus (mechanical tension)

• Sets taken close enough to failure

• A consistent structure to track progress over time

Don’t fall into the trap of “just burning calories.” Instead, prioritize resistance training, stick with the same movements for at least 6–8 weeks, and track how your strength and performance improve.

Bottom line: Don’t rush. Don’t randomize. Focus on getting stronger. 

That’s how short workouts lead to real, long-term results.

Sample 30-Minute Strength-Focused Full-Body Workout

• Each movement: 1–2 working sets close to or at failure (9-10 RPE).

• Rest 1–2 minutes between sets.

• Track your weights and reps weekly.

1. Main Push: Flat or Incline DB Chest Press or Push-up – 2 sets 

2. Hinge: Romanian Deadlift – 2 sets

3. Main Pull: Pull-Up or Bent-Over DB Row – 2 sets

4. Lunge/Unilateral Lower: DB Walking Lunges or Split Squat – 2 sets

5. Core Superset: Lying Leg Raises and Mason Twists – 2 sets

If you have time:

6. Accessory Superset: Dumbbell Curls + Dumbbell Skull Crushers Superset – 1–2 sets (to failure)

7. Accessory Superset: Dumbbell Lateral Raise + Standing Calf Raise Superset – 1–2 sets (to failure)

   
   

Coach’s Notes:

• If performed efficiently with focused rest, the full workout fits within 30 minutes. The accessory work can be added if you have extra time without going much over.

• Rest 1–2 minutes between sets to maintain quality and effort.

• Supersets are intentionally minimized here to focus on heavier, higher-intensity lifts with full effort and control.

• Track your lifts weekly — aim to increase weight or reps over time within each exercise’s target rep range.

• Stick to the same routine for 6–8 weeks before making major changes. Progress comes from consistency, not constantly switching things up.

• One or two hard sets close to failure are enough to stimulate muscle growth — there’s no need to overcomplicate it.

• Muscle can be built across a broad range of reps (5–30), but for most lifters, it’s best to focus on a primary rep range like 5–8 (strength emphasis) or 8–12 (hypertrophy emphasis), and aim to progress within that range over time.