30 Minute Express Workout (Low on Time, High in Burn)
Life’s busy, but that doesn’t mean your fitness has to take a backseat. At Hammer’s Gym, we know not everyone has an hour to train every day. That’s why we’ve built this 30-minute hybrid workout that blends strength, cardio, and mobility into one express session. Perfect for before work, during lunch, or after a long day.
⚡ What’s a Hybrid Workout?
- Combines multiple training styles in one session
- Efficient, full-body approach
- Boosts fat loss, builds strength, improves fitness
- Great for general health or athletes cross-training
⏱️ 30-Minute Hybrid Workout: The Breakdown
🕒 Total Time: 30 Minutes
- Warm-up: 5 mins
- Strength Block: 10 mins
- Cardio/Conditioning Block: 10 mins
- Mobility & Cool Down: 5 mins
🔥 1. Warm-Up (5 Minutes)
Goal: Increase heart rate, activate muscles, prep joints
Example:
- 30 sec Jumping Jacks
- 30 sec Bodyweight Squats
- 30 sec Arm Circles (forward/back)
- 30 sec Lunges (alternating)
- 30 sec High Knees
- Repeat once
🏋️♂️ 2. Strength Block (10 Minutes)
Format: EMOM (Every Minute on the Minute) x 10
Alternate between two movements:
Odd Minutes (1, 3, 5, 7, 9):
- 10 Goblet Squats (DB or Kettlebell)
- 10 Push-ups (scale as needed)
Even Minutes (2, 4, 6, 8, 10):
- 10 Bent-Over Rows (DB or BB)
- 10 Kettlebell Swings or RDLs
Use remaining time in each minute to rest. Adjust reps based on fitness level.
💨 3. Cardio / Conditioning Block (10 Minutes)
Format: AMRAP (As Many Rounds As Possible)
Circuit:
- 10 Burpees (or jump squats for low impact)
- 20 Walking Lunges (10 each leg)
- 15 Sit-Ups or Russian Twists
- 10 Box Jumps or Step-ups
Push hard but maintain form. Track your rounds for future improvement.
🧘 4. Cool Down & Mobility (5 Minutes)
- Deep forward fold stretch
- Pigeon pose (each leg)
- Cat-cow spine stretch
- Child’s pose with shoulder reach
- Box breathing (inhale 4, hold 4, exhale 4, hold 4)
🔁 Tips to Maximise This 30-Minute Workout
- Keep your phone on Do Not Disturb
- Have equipment ready (DBs, mat, timer)
- Perform it 2–3x/week for best results
- Modify movements if you’re new or returning
Next time you’re down at Hammer’s give this a shot and see how amazing you feel after it. If you have any questions about this program simply just ask one of our friendly staff members or personal trainers in club!
