Build Muscle and Stamina in Just 30 Minutes with Our Full-Body 30 Workout

Andrew Tracey
·2-min read
man carrying dumbbells
Full-Body 30-Minute Workout For Size and Stamina South_agency - Getty Images

Our Full Body 30 training plan from the Men’s Health app — hit the link here to access it — is designed to build muscle, strength, and endurance. Each 30-minute session targets your entire body and follows the 'EMOM' format, which stands for 'every minute on the minute.

After a thorough warm-up, you'll start a running clock, and at the top of each new minute you'll perform one of three movements, cycling through the movements every minute. After the third minute, you'll return to movement one and start the cycle again, repeating in this fashion for 10 rounds – a total of just under 30 minutes.

This workout will hit your shoulders, back and quads, with an optional, high intensity bicep finisher that will push you past failure to pump up those arms and build those bi’s.

Minute 1. Single Dumbbell Push Press x 5/5 (each side)

single arm dumbbell push press
Hearst Owned

Beginning with your weaker side, clean a single dumbbell onto your shoulder, palm facing in. Take a breath and brace your core. Dip at the knees and use your legs to help press your dumbbell overhead. Lower under slow control to your shoulder, repeat. Perform prescribed reps on one side, then switch and repeat with the opposite arm.

Minute 2. Pull-Up x 5-10 (or lat pulldown)

pull ups
Hearst owned - Hearst Owned

Grasp a pull-up bar with an overhand grip, hands slightly over shoulder-width apart. Lift your feet from the ground and hang freely. Pull yourself up towards the bar, thinking of bringing driving your elbows down into your pockets. When your chin passes the bar, pause before lowering slowly to the starting position. Sub for lat pulldown or assisted chin-ups if necessary.

Minute 3. Dumbbell Front Rack Squat x 10-12

dumbbell front squat
Hearst - Hearst Owned

Clean the heaviest set of dumbbells you can muster onto the front of your shoulders. From here, drop into a front squat until the crease of your hips drops below your knees before driving back up. Try to keep your torso upright and ‘bells locked in place, breathing deeply and bracing hard will help here.

Optional extra (for the love of the pump)

100 x Barbell Curl (in as few sets as possible)

Stand tall holding an empty olympic barbell, or a weight you could curl around 20 times at most. With minimal momentum, curl the bar upwards towards your chin. Squeeze here and lower the weight SLOWLY under strict control. Repeat. Keep going until you can’t control the weight anymore, then drop the bar, shake it off, take 10 deep breaths and jump straight back in. Push to failure on every set until you reach 100 reps.

More workouts like this

You Might Also Like

Latest stories