NO TIME?
NO EXCUSE.

Short sessions that still deliver results. Every workout here is under 30 minutes — perfect for lunch breaks, early mornings, or busy days.

7 workouts
6 articles

Start Here

BeginnerQuick

15-Min Morning Dumbbell Routine

A quick morning pump to start your day right. Light dumbbells, big energy.

15 minDumbbellsWake Up & Move
BeginnerHome

30-Min Home Dumbbell Workout

A complete dumbbell session you can do in your living room.

30 minDumbbellsBuild Muscle
BeginnerBodyweight

25-Min Lunch Break Bodyweight Session

A no-sweat-required bodyweight session you can do in work clothes (almost).

25 minNoneStay Active
BeginnerRecovery

25-Min Foam Roller & Mobility Routine

A recovery session that actually makes you feel better. Do this on rest days.

25 minFoam RollerRecovery
BeginnerFull Body

7-Day Full Body Fitness Plan

A complete week of training covering every muscle group with proper recovery.

1 weekGymConditioning

Level Up

IntermediateHIIT

20-Min HIIT Treadmill Workout

Sprint intervals on the treadmill that preserve muscle while torching fat.

20 minTreadmillFat Loss
IntermediateHIIT

20-Min Tabata Fat Burner

Classic Tabata protocol: 20 seconds all-out, 10 seconds rest. Repeat until done.

20 minNoneFat Loss

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Explore Other Goals

Fat Loss
Fat loss happens when you train hard and eat smart. These programs combine HIIT, conditioning, and strength work to torch fat while keeping your muscle.
Beginner
No experience needed. These programs start with the basics and build you up week by week — so you know exactly what to do every time you walk into the gym.
Browse all 275+ workouts

Need a Custom Plan?

Tell the AI coach your situation and get a personalized program in seconds.

I only have 20 minutes before work. What can I do with dumbbells?
CoachHere's a 20-min full-body dumbbell circuit: goblet squats, push press, bent-over rows, RDLs — 4 rounds, 40s work / 20s rest. Want me to build a full week around this format?
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