Get In A Total Body Workout in 30 Minutes

By the time the weekend rolled around for me this week, I was ready for what I call “grandma time,” or a nice cup of tea and a hot bath. I repeat, grandma time. But I can’t sit in the tub for the entire weekend – think of the prune-y fingers and toes. I have classes to teach (Chicago, workout with me at CrossTown Fitness, ENRGi Fitness and Living Fit), friends to spend time with and a husband who likes to see my face (the nerve).

The weekends are often a time to “catch up” on everything you’re not doing during the week. That may mean sleep, that may mean cooking or that may mean spending time with the people who matter to you. By the time you’re done catching up, you may find that it’s time to hit the hay. So where does that weekend workout fit in?

If you find yourself stretched for time as I was this weekend, you can fit in a total body workout in 30 minutes with only your body weight. You can do this workout no matter where you are – home, on the road or tucked away in a corner at work (we won’t judge you).

Pardon my mess when it comes to these photos. Usually SweatLife team members Christiana or Cass help with photo editing, but both were swamped or globe-trotting and about halfway through this post, I shouted, “THIS IS HARD!” to no one.  So, ladies, I appreciate you.

Here’s your workout. Do this three times through. Need a playlist? You can use my Spotify playlist here.


Side-to-side squat jumps: Start in a squat position and jump up and to the side, landing in a squat. Keep your knees behind your toes and your toes behind your knees. Jump back to your starting position and repeat. aSweatLife_a-total-body-workout-you-can-do-in-30-minutes_Lateral-Squat-jumps_1 aSweatLife_a-total-body-workout-you-can-do-in-30-minutes_Lateral-Squat-jumps_2 aSweatLife_a-total-body-workout-you-can-do-in-30-minutes_Lateral-Squat-jumps_3

Lateral lunge with a knee lift: With both toes pointing straight forward, sit back into a lateral lunge, keeping your butt behind your knee and your knee behind your toe. As you stand back up, take the knee that you’re lunging with up. Land softly when you take your foot back down.

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Alternating lunge: Step back into a lunge, keeping your front knee behind your font toe, bending both knees to 90 degrees. Step that leg back forward to standing and switch.

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Reverse crunches: Engage your lower abs and lift your hips with control – not momentum. Take your toes up towards the ceiling and lower your hips with control.

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Curl and Tuck: In a laying position with your arms and your legs extended, sit up while reaching your arms towards your knees and tucking your knees in towards your chest. Lower down slowly and with control.

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V sit with a side-to-side reach: Starting with your legs up in a V position, feet above and outside your hips, reach one hand on either side of your right leg, lower your shoulder blades back down to the starting position, then reach both arms on either side of your left leg. Repeat.



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Plank with a toe tap out: In a plank position, Lift your right leg and tap out to the side. Switch legs halfway through.

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Plié to standing: Start in a plié position, with your toes turned out slightly. Keep your shoulders stacked over your hips. Jump up and bring your feet together. Jump out and return to the plié position.


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Push ups and pulses: Hold a push-up halfway. Move one inch down and one inch up.


Down dog to upward dog: Starting in a downward dog position – or an inverted V position with your hips high, chest and arms in a straight line and legs in a straight line. Bring your head through your arms and forward into a chaturanga position – or a low triceps push-up. Then bring your head and chest forward into an upward facing dog. If you have your shoes off, roll over onto to tops of your feet in upward facing dog, if you have shoes on, stay on your toes. Take your hips up and back to go back to downward dog.







(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.)

Top, pants and shoes by Nike.

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About Jeana Anderson Cohen

Jeana Anderson Cohen is the founder and CEO of a premiere wellness media destination that creates content and community to help womxn live better lives and achieve their goals. Before founding health-focused companies Jeana earned a degree in Journalism from the University of Wisconsin-Madison - and fresh out of college she worked on the '08 Obama campaign in Michigan. From there, she created and executed social media strategies for brands. aSweatLife fuses her experience in building community and her passion for wellness. You can find Jeana leading the team at aSweatLife, trying to join a book club, and walking her dog Maverick.