30-Minute Home Workout Plan

One complete full-body session on a single page: six exercises, three rounds, with sets, reps and rest seconds already filled in.

Run this session three days a week with at least one rest or easy-movement day between. Warm up for 5-10 minutes first — marching in place, arm circles and a few easy squats — until the body feels warm; that window raises muscle temperature by roughly 1-2 °C before the working sets begin.

The main block is three rounds of six stations. Work at 8-12 reps per strength station, hold the plank for 20-30 seconds, and keep the conditioning station moving for 30 seconds. Rest 30-45 seconds between stations and start the next one on the timer, not on feel.

The order matters: squat to parallel, push-up, glute bridge, reverse lunge, plank, conditioning. Alternating lower body, upper body and holds lets each muscle group recover while the next one works, which is what makes the short rests possible.

Tempo is fixed at 3-1-1 — three seconds lowering, one second pause, one second up — so a 10-rep set carries 50 seconds of tension. If the last round cannot hold that tempo, the session is done; note the round and move on.

When every station reaches the top of its range — 12 clean reps or the full hold — in all three rounds, the session has been outgrown. The Bodyweight Progression Ladder page lists the harder variation for each move, and the Sets, Reps, Rest and Tempo page explains when to change the numbers instead of the exercises.

• Squat to parallel — 3 rounds x 8-12 reps — rest 30-45 s
• Push-up — 3 rounds x 8-12 reps — rest 30-45 s
• Glute bridge — 3 rounds x 8-12 reps — rest 30-45 s
• Reverse lunge — 3 rounds x 8-12 reps per leg — rest 30-45 s
• Plank — 3 rounds x 20-30 s hold — rest 30-45 s
• Mountain climbers — 3 rounds x 30 s — rest 30-45 s

Further reading

• Bodyweight Progression Ladder
• Sets, Reps, Rest and Tempo