30-Minute Workout: Density Routine

Our busy schedules have become a go-to excuse—an overused explanation to justify missed workouts and failed training plans. But is it really that hard to carve 30 minutes out of your day a few times a week? That's only two hours out of the 168 available.

If you're on a tight schedule, or if you simply prefer quick workouts, here's a 30-minute routine that can improve your fitness without taking up too much time.

More: Printable 30-Minute Interval Workout for a Flat Stomach

Density Workouts

A density workout is an effective circuit-training routine. You get in, get out, get results, and get on with your day. These workouts target the entire body, while facilitating strength gains, cardio improvements and fat loss.

Sample Workout
1. Broad jump - 8 reps
2. Bodyweight pull-up or TRX row - 10 reps
3. Push-up - 10 reps
4. Airborne lunge - 8 reps per legs
5. Hip hikes - 15 reps per side
6. Sprint - 10 seconds

To complete this workout, do all six movements in succession. Rest as needed after each set, and start the next when ready. Depending on your current fitness level, you should complete 2 to 5 rounds of the circuit.

More: Get Fit Fast With This 10-Minute Step Workout

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About the Author

Doug Balzarini, CSCS, MMA-CC

Doug Balzarini, CSCS, MMA-CC, is a fitness professional and the founder of DB Strength in San Diego. He is also the head strength and conditioning coach for Alliance Training Center where he works with many top professional MMA athletes. Visit www.dbstrength.com for more information.

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