30-Second Workouts That Work

Stay active all day, every day!

Thirty-second workouts might sound too good to be true, but they’re a real tool that can help you lose weight and stay fit.

Thirty second workouts are quick bursts of activity that you can incorporate throughout the day. Taking the stairs is one example of a super quick workout. You can also walk to nearby stores instead of driving, or do jumping jacks during commercial breaks. These quick workouts keep you active and increase the number of calories you burn during the day. In fact, research suggests that spreading your 10,000 daily steps throughout the day is more beneficial that fitting them into a single gym session. Staying active pays off!

Below, we suggest nine 30-second workouts you can try. Add them throughout the day and they might help you stay active.

1. Wall Push-Ups

This variant is super versatile, since you don’t have to spend time on the ground to do it.┬áSimply place your hands against a wall, slowly lean your upper body towards the wall and then push yourself back up. Of course, feel free to start at the wall and work your way up using our 5 Weeks to Perfect Push-Ups guide.

2. High Knees

High knees are a quick way to get your heart pumping. It’s a thirty second workout that will improve your cardiac health and increase your calorie burn. Try doing high knees to break up long stationary periods, such as work days or computer time.

3. 30-Second Planks

This is a great core, shoulder, and arm strengthener. Practice the plank at home or wherever it is comfortable, and even try alternating between different types of planks. These quick 30 seconds will raise your heart rate and activate your muscles.

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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