30-Minute Full Body Express

Overview

You have 30 minutes. That is enough for a complete full-body workout if you use supersets and stick to compound movements. No wasted time, no scrolling your phone between sets.

The Workout

Superset 1 (3 rounds)

• •Barbell Back Squat: 3x8 (no rest)
• •Dumbbell Bench Press: 3x8 (90s rest after both)

Superset 2 (3 rounds)

• •Romanian Deadlift: 3x8 (no rest)
• •Barbell Row: 3x8 (90s rest after both)

Superset 3 (2 rounds)

• •Overhead Press: 2x8 (no rest)
• •Pull-Ups: 2xAMRAP (60s rest after both)

Finisher

• •Farmer's Walk: 2x30m (45s rest)

Tips

• •Load the barbells before you start. Transitions should take seconds, not minutes.
• •Use the same barbell for squat and overhead press to minimize setup.
• •If the gym is crowded, swap barbells for dumbbells on any movement.
• •This workout works 3-5 days per week since volume per session is moderate.