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Do A Full Body 30-Min Workout Using The 1-Min Method

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Warm up with 10 minutes of cardio. To retain your interest in the workout, perform each of the following exercises for 1 minute only: jumping jacks, squats, kettlehead overhead shoulder raises, plié squats, triceps dips, forward lunges, calf raises, and leg lifts. You may repeat the cycle. Cool off with full body stretches. Consult a physician before starting any exercise program.

I get bored when it comes to exercising – a lot! So, what I tend to do is find different ways to workout. Whether it is at home or wherever, I need to always think of different ways to keep my attention. I hate working out for long periods of time so 30 minutes is my limit, unless I am doing something that doesn’t feel like a workout.

The main point is to do one minute of the exercise. You can also pick as many exercises as you want, for example, after a 10 minute warm up, you can do 20 exercises for 1 minute each or you can do two rounds of 10 exercises for one minute each.

Customizing Exercises

Do all upper body exercises, do all lower body exercises, or mix it up and combine the full body like I did. You can also make the workout longer than 30 minutes if you choose. The combinations are endless so have fun with it!

The-Full-Body-30-Minute-Workout-One-Minute-Method

List Of Exercises (Step-By-Step)

Equipment needed: kettle bell (or dumbbell)

1. Jumping Jacks

  • Step 1: Start in a standing position with your arms to your sides.
  • Step 2: As you jump bring your arms out to the sides then up above your head while bringing your feet wider than your shoulders. Then return to starting position. Repeat for the total amount of desired repetitions.

2. Squats

  • Step 1: Stand with feet shoulder width apart, back straight, legs straight, toes pointed out straight un front of you. Place your hands on your hips for balance and support.
  • Step 2: Slowly bend at the knees and lower your body into a squatting position. Don’t let your knees go past your toes. (Hint: squat down as if you are about to sit in a chair). Repeat for the total amount of desired repetitions.

3. Kettlebell Overhead Shoulder Raises

  • Step 1: Stand with feet shoulder width apart. Hold the kettlebell in your right hand with your palm facing in. The kettlebell should be resting on the outside part of your wrist.
  • Step 2: Slowly straighten your arm and raise the kettlebell straight up to the ceiling. Bring back down to the starting position. Repeat for the total amount of desired repetitions.

4. Plié Squats

  • Step 1: Stand with a wide stance, back straight, legs straight, toes pointed out a 45 degree angle. Place your hands on your hips for balance and support.
  • Step 2: Slowly bend at the knees and lower your body into a squatting position. Don’t let your knees go past your toes.

Advanced: lift your right heel and perform the exercise, then lift your left heel. Or lift both at the same time.

5. Tricep Dips

  • Step 1: Prop your body up on the edge of a chair or bench by placing your palms down and gripping the edge. Feet should be flat on the floor. Elbows are straight, knees are bent.
  • Step 2: Lower your body towards the floor past the edge of the chair – do not touch your butt to the floor.
  • Step 3: Push yourself back up into the start position. Repeat for the total amount of desired repetitions.

Advanced:

  • Instead of keeping both legs bent with feet flat on the floor, straighten both legs out in front of you and place heels only on the floor for support.
  • Lift one leg to do single leg-tricep dips.

6. Forward Lunge

  • Step 1: Stand straight and tall with your hands on your hips. Feet together.
  • Step 2: Step forward with your left leg and bend at the knees until your right knee is parallel to the floor and your left knee is at a 90 degree angle. The knee of the leg that’s forward should not pass your toes.
  • Step 3: Squeeze your glute muscles while stepping back into the starting position. Repeat for the total amount of desired repetitions then switch to the other side.

7. Calf Raises

  • Step 1: Stand straight with feet shoulder width apart.
  • Step 2: Come up onto your tippy toes, then lower yourself back down, but don’t let your heels touch the floor. Repeat for the total amount of desired repetitions.

8. Leg Lifts

  • Step 1: Lay down flat on the floor or mat on your back. Place your hands, palms down, under your butt for support.
  • Step 2: Lift both legs together, keeping them straight, towards the ceiling. Stop when your legs form a 90 degree angle to your body. Bring your legs back down towards the floor, but don’t let them touch the floor. Repeat for the total amount of desired repetitions.

Note: Always consult your physician before starting any nutrition and/or exercise program. Ask your physician about any questions about a medical condition.

Cheers to all your power-packed exercise sessions!

Serena Smith-Williams

Serena is a wife, actress, mom of three, certified personal trainer and holistic nutritionist, as well as a former practicing massage therapist. She is the founder of the Simple Holistic Girl blog and owner of The SHG Community, LLC (formerly Personal Lifestyle Wellness, LLC). Through her online programs, she helps women and moms create holistically healthy families, including a reset program using only whole foods, fitness programs and challenges, printables, and more.

Serena Smith-Williams

Serena is a wife, actress, mom of three, certified personal trainer and holistic nutritionist, as well as a former practicing massage therapist. She is the founder of the Simple Holistic Girl blog and owner of The SHG Community, LLC (formerly Personal Lifestyle Wellness, LLC). Through her online programs, she helps women and moms create holistically healthy families, including a reset program using only whole foods, fitness programs and challenges, printables, and more.

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