Kelsey Heenan's 30-Minute Full-Body Workout Routine

Kelsey Heenan's 30-Minute Full-Body Workout Routine

You’ve heard it before: An effective full-body workout routine doesn’t require a ton of time.

A 30-minute lunch break, the kids’ afternoon nap, or the time it takes for dinner to simmer are perfect opportunities to run through an at-home workout routine that delivers results without derailing your tight schedule.

“If you don’t have a lot of time, stick to foundational, compound movements and focus on going hard when you show up for your workout,” says 4 Weeks of Focus trainer Kelsey Heenan. “You’ll be amazed with what you can accomplish in a short amount of time!”

Get time-efficient workouts with the 30-minute cardio and resistance training routines in 4 Weeks of Focus With Shay Mitchell! Try it here for free.


How to Crush a 30-Minute Workout Routine

If you only have a half hour to work out, focus on interval training, which alternates between periods of intense effort and rest. The beauty of an interval-style workout routine is that it offers both structure and flexibility — simply choose a framework (e.g., AMRAP, Tabata, EMOM, circuit training) and plug in your favorite moves.

Here are a few tips to help you maximize your time:

  • When exercising in short bursts, it’s important to work at an intensity that feels challenging.
  • Don’t forget to warm up with a few minutes of dynamic stretching to help prepare your muscles for intense exercise.
  • Always exercise with good form. If you feel your form start to falter, throttle back the intensity or modify the exercise, such as performing a half squat instead of a full squat.

Ready to get started? Kelsey Heenan created the full body workout routine below using eight of her favorite moves.

“These are some of my favorite exercises for building a quick and effective workout — and all you need is a set of dumbbells,” Heenan says. “By just focusing on these eight moves, you’ll target your quads, hamstrings, glutes, inner thighs, back, chest, shoulders, and core — plus you’ll get in some high intensity metabolic work through the sprints.”

Perform each move for 20 seconds, with 40 seconds of rest between them. After you complete all eight moves, rest for one minute, and then begin the circuit again. Complete two to three circuits total.


1. Goblet Squat

  • Stand with feet shoulder-width apart. Hold a single dumbbell vertically in front of your chest, cupping the top end in both hands (imagine it’s a heavy goblet).
  • Keeping your back flat, chest tall, and elbows pointed down, push your hips back and lower your body until your thighs are at least parallel to the ground.
  • Pause, and then slowly push yourself back up to the starting position. Make sure you have a firm grip on the dumbbell the whole time.


2. Dumbbell RDL

  • Stand with soft knees and feet shoulder-width apart. Hold a pair of dumbbells in front of your thighs, palms facing you.
  • Hinge at your hips and push your butt back as you lower the dumbbells until your back is parallel to the floor. Maintain your lower back’s natural arch throughout the movement, and keep your head neutral and dumbbells close to your body.
  • When you can’t lower your weights any further without rounding your back, pause, then push your hips forward to return to the starting position.


3. Dumbbell Lateral Lunge

  • Holding a dumbbell in your left hand at your side, stand with your feet wider than shoulder-width apart.
  • Keeping your chest tall and core engaged, push your hips back as you bend your right knee, shifting your weight to your right foot and reaching the dumbbell toward the inside of your right ankle.
  • With control, reverse the movement and return to the starting position. Safely pass the dumbbell to your right hand and repeat the movement on the opposite side. Alternate for reps.


4. Dumbbell Row

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Keeping your core and glutes engaged, bend your knees slightly, push your hips back, and lower your torso until it’s nearly parallel to the floor.
  • Keeping your shoulders pulled back, let the dumbbells hang at arms length with palms facing each other. This is the starting position.
  • Without moving your torso, row the dumbbells toward your ribcage as you squeeze your shoulder blades together. Keep your neck neutral, elbows tucked, and back flat.
  • Pause, then lower the weights back to the starting position.


5. Dumbbell Floor Press

  • Lie on the floor with knees bent and feet flat. Hold a dumbbell in each hand with your upper arms on the floor, elbows at a 45-degree angle to your body, forearms perpendicular to the ground, and palms facing forward. This is the starting position.
  • Keeping your core engaged and lower back pressed into the ground, push the dumbbells directly above your chest until your arms are straight.
  • Pause, and then lower dumbbells back to the starting position.


6. Alternating Overhead Press

  • Stand with your feet shoulder-width apart, holding two heavy dumbbells at shoulder height with your elbows tucked and palms facing each other. This is called the “racked” position.
  • Keeping your core engaged and back flat, press the dumbbells directly above your shoulders so that your biceps end up by your ears. This is the starting position.
  • Keeping the left dumbbell raised overhead, lower the right dumbbell to the racked position.
  • Pause, and then return to the starting position.
  • Repeat, this time lowering just the left dumbbell. Continue alternating sides with each rep.


7. Dumbbell Half-Kneeling Chop

  • Start in a half kneeling position with your left foot flat on the floor and left knee bent 90 degrees. Your right knee and the top of your right foot should be on the floor behind you.
  • Hold a single dumbbell vertically with both hands by your right hip. In a controlled movement, keeping your hips square and core engaged, rotate your torso to the left and swing the dumbbell upward until it’s above your left shoulder.
  • Reverse the movement to return to the starting position.
  • Continue for 20 seconds, and then switch sides and repeat (40 seconds total for this exercise)


8. Sprint In Place

“Sprinting is one of the most powerful exercises you can do, and all you need is your body weight,” Heenan says.

  • Sprint in place, alternately driving each knee up with your opposite arm and making sure you’re landing softly with each step.


Try 4 Weeks of Focus!

If you enjoyed this workout routine, we think you’ll love 4 Weeks of Focus. These full-body sweat sessions are fast, furious, and effective — and with four weeks of dedication, you’ll get stronger, torch a ton of calories, and lean out. 4 Weeks of Focus is just one of many Openfit programs designed to fit your busy schedule and help accomplish your fitness goals!