This 30-minute workout is perfect for beginners

We all dream of a perfectly toned and fit body. However, when it comes to working out for it many of us lag behind. It’s never too late to begin exercising. Whether you want to shed those extra pounds or simply tone your muscles, a simple workout routine is what you need.
This 30-minute workout is perfect for beginners

If you want to get into shape but don’t know where to begin with and how then this article is just for you. For convenience purposes, we have divided the workout into 3 parts to target different areas of your body like the upper, core, and lower.

So, let’s get going and make some movements to get that perfect body.

Part 1:

  1. Push-Ups-

Push-ups target multiple upper body parts like the chest, arms, shoulders, and core muscles too. Begin on all fours, keeping the hands slightly wide than the shoulders. Ensure that you create a smooth line from your toes up to the shoulders. 

Engage your core to lower and lift your body by bending and straightening your elbows. If you find this too hard you can rest your knees on the ground and then try. You can use a bench or a chair to do your push-ups.

 Push ups

  1. Dumbbell Rows-

Kneel on a bench or chair by placing one leg on the ground and the other on the chair/bench. Make sure to keep your back straight and chest up and hold dumbbells 5kg in your hand. You can use dumbbells between (7-12 pounds).  Hold the dumbbell and pull it towards your chest. Slowly lower the weight to the starting position and then do 10-15 reps. Repeat on the other side too.

Dumbbell Rows 

  1. Squat-

 Stand with feet slightly more than shoulder-width apart. Bend your knees and come into a squat position as if you are sitting on a chair. Keep your chest straight and push your heels to the ground. Now stand up by putting pressure on the glutes. You can consider using lightweight dumbbells while doing this exercise.

Squats exercise

Rest for 6 seconds and then repeat the above 3 exercises.

 Part 2: 

  1. Bridge-

Performing the bridge is a great way to tone your glutes and core. Begin by lying down on NBR Yoga Mat with knees bent and feet shoulder-width apart.  Lift your spine off the floor beginning at the tailbone. Squeeze your core while you lift and then come back to the starting position. Repeat 10 times.

Bridge Exercise


  1. Lateral Arm Raise with Bicep Curl-

You can perform this exercise by keeping dumbbells 5 kg set in each hand. First, raise your arms to the shoulder height forming a 90-degree angle, and squeeze the shoulder muscles. Let your hands down and then curl them up to your shoulders while contracting your biceps. Do 5-10 reps.

Lateral Arm Raise With Biceps Curl


  1. Step-back Lunge-

Stand with feet together and get into a lunge position by bending one leg while maintaining a 90-degree angle. Ensure that your knee does not go beyond the toe.  Come back to the starting position and then repeat. You can keep a dumbbell set in your hands to increase the resistance of this exercise.

Step Back Lunge Exercise


Part 3:

  1. Side Plank-

Lie down on your side on Yoga Mat with your right elbow bent under your shoulders and other over your head.  Squeezing your torso to lift the body off the ground get into the side plank position. Lift the hips as much as you can and maintain this position for a few seconds. Repeat a few more times then switch the side.side plank 

  1. Mounting Climbers-

Begin with a plank position and ensure your body weight is distributed evenly between your toes and hands. Keep your hands under the shoulders, back straight, abs engaged, and head in a straight line. Pull your knees towards your chest as much as possible. Alternate between both the legs pulling in one knee and releasing the other.

Watch this YouTube Video to perform this workout.


  1. Bicycle Crunch-

Lie down on your back with knees folded away from the ground. Curl the upper body away from the ground too and place the hands behind the head. Now turn the upper body towards the right and bring the left elbow to touch the right knee. Next, rotate the left leg and bring the right elbow to touch the left knee. The focus should be on bringing the shoulder towards the hip. Perform 10 reps and then rest.

Bicycle crunch

    You can limit the resistance training to 20 minutes and then perform a cardio workout. Remember to take a break between the two sessions and sip on some water to hydrate your body. 

    If you have a treadmill, elliptical trainer, or stair-stepper you can use them to perform moderate speed to intense workout sessions. You can start with 30 seconds of high speed that you can tolerate and then switch to 30 seconds of normal speed.

    Take Away

    Exercising regularly is the best way to keep your body fit and maintain optimum health. With the above-mentioned resistance plus cardio training, you can ensure you remain in the pink of health at all times.


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