Woman doing Russian twist exercise

30-Minute Home Exercise Routine for People on the Go

Are you swamped at work? Have you got kids with schedules just as packed as yours? Is your calendar overflowing with events both social and professional?

Where among all of that, can you fit in those re-vitalising exercise sessions? We’re sure that’s a question you grapple with, as you go about your packed day-to-day.

We at Shield have some very good news for you. There are ways to cleverly slot a 30-minute full body exercise regime into your hectic day. All it takes is a little creative routine planning, and the commitment to making sure that as life happens, so does a good workout session, every day.

We can help you get the ball rolling in this regard. Let’s have a look at some quick but effective 30-minute home exercise routine examples.

How to Create A 30-Minute Home Exercise Routine

So, when it comes to quick workouts, the idea is to keep it high intensity, so that, even though it’s the shortest session possible, it will still be the most beneficial to your body.

There are a couple of ways this can be done. Firstly, scrap the bulky gym equipment. Sometimes the best way to get the most out of a short workout is to use bodyweight – keep the session clutter-free and simple.

Secondly, work in cardio, but don’t worry about runs out there on the roads. HIIT, or high intensity interval training, equips you with exercises for cardio that can be done in one spot. That way, you won’t have to deal with busy intersections and roads adding unwanted time to your session. Get that heart rate up without stepping foot outside of your lounge.

Shield has put together two examples of a 30-minute home exercise routine. Use these to get you started, and then modify as you see fit.

Let’s go through them:

Beginner Bodyweight

As mentioned, bodyweight training is the easiest way to keep exercises uncomplicated and is effective in giving you the toning results you seek.


The squat is a tried and tested way to use bodyweight for toning.

Set your feet hip-width apart. Engage your core and lower your hips until your thighs are parallel to the ground. Make sure at this stage, your knees aren’t past your toes. Lift back to the starting position. That’s one rep. Try for 3 sets of 10 reps.

Tricep Dips

Grab a chair. Set your hands palm down on the edge of the chair, behind you. Lower your body by bending your elbows to a space between 45 and 90 degrees. Lift your body back up to the starting position. That’s one rep. Try for 3 sets of 10 reps

Bicycle Crunches

Lie on your back with your hands behind your head, and your legs raised and bent at the knee. Start by engaging your core. Then, bring your left elbow to your right now, and repeat on the opposite side, as if pedalling a bicycle. The action of elbow to knee is one rep. Try for 3 sets of 30 reps.

Jumping Jacks

Jumping jacks are a great way to spice up your cardio routine, without having to jump on a treadmill or stationary bicycle.

Stand with your legs straight and your arms at your side. Jump up and spread your feet shoulder length apart, as you bring your arms up to touch above your head. Then, jump again, landing in the starting position. That’s one rep. Try for 3 sets of 30 reps.

Hit That HIIT

Lastly, for that hit of cardio, bring in the HIIT.

Your HIIT routine can essentially incorporate all of the above exercises, just with a slightly higher intensity of attack.

Try this:

1. Do as many squats as you can in five minutes, then rest for two minutes.

2. Do tricep dips for 4 minutes flat. Rest for one minute.

3. Do as many bicycle crunches as you can for 3 minutes. Rest for 1 minute.

4. Do jumping jacks for 3 minutes. Rest for 1 minute.

And repeat.

As you get fitter, you can try for more reps in that 5-minute window. Just keep the times lower and the intensity high – that’s the whole point.

And, after you’ve crushed this little 30-minute home exercise routine, reach for your favourite Shield antiperspirant deodorant, for a reviving refresh, so that you can get straight back to your busy day, free from sweat and odour.

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