Are you pressed for time, but still want to get in a great workout that combines flexibility and strength training? This 30-minute routine will target major muscle groups while also increasing your range of motion, leaving you feeling strong and supple.

Warm-Up

Before jumping into the workout, spend 5 minutes warming up your muscles. This can include light cardio activity such as jumping jacks or jogging in place, followed by dynamic stretches such as leg swings and arm circles.

Circuit 1: Lower Body

This circuit will focus on your lower body, including your glutes, quads, and hamstrings.

Exercise 1: Squats (3 sets of 10 reps)

Begin with your feet hip-width apart and your toes pointing forward. Bend your knees and lower your hips back towards the ground, keeping your weight on your heels. As you lower, your knees should track over your toes.

Return to standing position by pressing through your heels and squeezing your glutes at the top.

Exercise 2: Lunges (3 sets of 10 reps per side)

Stand with your feet hip-width apart. Take a step forward with your right foot, bending both knees to lower your body towards the ground. Your front knee should be directly over your ankle, and your back knee should hover just above the ground.

Push through your front heel and return to standing position. Repeat on the other side.

Exercise 3: Deadlifts (3 sets of 10 reps)

Start with your feet hip-width apart and a slight bend in your knees. Hinge forward from the hips, keeping your spine straight and your shoulder blades pulled back.

Lower the weight (if using) towards the ground, until you feel a stretch in your hamstrings. Return to standing position by squeezing your glutes as you lift your chest.

Circuit 2: Upper Body

This circuit will focus on your upper body, including your chest, back, and arms.

Exercise 1: Push-Ups (3 sets of 10 reps)

Begin in a plank position, with your hands slightly wider than shoulder-width apart. Lower your body towards the ground, keeping your elbows close to your sides. Push through your palms to return to plank position.

Exercise 2: Dumbbell Rows (3 sets of 10 reps per side)

Start with your feet hip-width apart and a dumbbell in your right hand. Hinge forward from the hips, keeping your spine straight and your shoulder blades pulled back. Raise the dumbbell towards your ribcage by bending your elbow, then lower it back down.

Repeat on the other side.

Exercise 3: Shoulder Presses (3 sets of 10 reps)

Begin with a dumbbell in each hand, held at shoulder height. Press the weights towards the ceiling, keeping your palms facing forward. Lower back down to shoulder height.

Circuit 3: Flexibility

This circuit will focus on increasing your range of motion and promoting flexibility throughout your entire body.

Exercise 1: Downward Dog (3 sets of 30 seconds)

Start in a plank position, then lift your hips towards the ceiling until your body forms an inverted V shape. Press through your palms and lengthen your spine.

Exercise 2: Seated Forward Fold (3 sets of 30 seconds)

Sit with your legs straight in front of you and your feet flexed. Reach towards your toes, keeping your spine straight.

Exercise 3: Pigeon Pose (3 sets of 30 seconds per side)

Begin in a plank position, then bring your right knee towards your right hand, allowing your right foot to come towards your left hand. Lower your body towards the ground, feeling a stretch in your right hip. Switch sides and repeat.

Cool Down

After completing the circuit, take 5 minutes to cool down and stretch your muscles. This can include static stretches such as a quad stretch or chest stretch.