30-minute Cardio and Strength Workout That Delivers Real Results

Are you looking for a non-intimidating, effective, fun, efficient, and quick full body workout to do with little or no equipment? If so, then try the workout circuit below that will provide you with fitness results in as little as 4 to 6 weeks!


This is a great high performing routine designed for all fitness levels that will provide you with the following benefits:


  • Lose weight and decrease body fat
  • Decreased inches in the midsection
  • Learn new exercises and have fun while doing it
  • 25 – 50% improvement in core, endurance, and strength
  • Tone and increase muscle definition
  • 100% gain in self-confidence

Your 30-minute program will consist of the following: 6 stations: 45 seconds per station, and 10 seconds of transition. Recover for 30 seconds between rounds; two rounds total and you perform as many reps as you can during each station. Begin with a regular double footed forward jump rope warm up routine 3 minutes.


Station 1: Total Gym Chest Fly

Sit up straight with good posture facing away from the Total Gym. Grab onto the handles, slightly bend the elbows, and start with the arms straight out to the side. Then bring your hands together in front of you in a clapping motion to complete your first rep, and repeat the exercise to complete the set. Remember to squeeze in front of you fast but to come back slowly to the starting position.


Station 2: Traveling Push-ups

Start in the push-up position, perform your push-up, then laterally “walk” both hands one direction into the next push-up. Do 5 push-ups in one direction, then laterally walk both hands and perform 5 push-ups into the other direction.


Station 3: Single-legged Hurdler’s Drill

Stand behind one end of a bench anywhere between 12 – 30 inches high (i.e. you can also use a chair or a coffee table) and while balancing and hopping on the left leg. Raise the right leg in the air and “clear” the top of your bench, moving the right foot from the left side to the right side of the bench, going back and forth and still hopping on the left leg. Switch legs on the second round of the circuit.


Station 4: Standing 3 Point Leg Swings

With your core engaged, balance on right foot and swing left leg forward as high as possible until you feel a stretch and engagement of the core. Draw left leg back into starting position without touching ground then immediately swing leg out to side until you feel a stretch in the inner and outer thighs, glutes, and oblique.


Return left leg to starting position—once again without touching the floor—then swing left leg backwards as high as possible, engaging the hamstrings, glutes, and lower back. Repeat entire sequence as fluidly as possible. Perform all reps on one side before switching and repeating with opposite leg.


Station 5: Step-up Knee Raises

Stand beside a sturdy weight-room bench with the right foot on the bench and the left foot on the floor. Keeping the right foot stationary, pull yourself up, raising the left knee in the air. Return to the starting position. Switch sides halfway through the allotted time. Switch legs on the second round of the circuit.


Station 6: Total Gym Pike

Place both hands on the Total Gym platform with your head facing towards the ground. Then place your feet onto the bottom of slider (on the tips of your toes) with your heels in the air. Your body should resemble an upside down letter “V” while you are in the starting position. While in this starting position, extend the full body outward so that you are completely straight, then you bring the slider back in with your feet to go back to the upside down letter “V”. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set.

Mike Robinson

Mike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

This Post Has 2 Comments

  1. I love your exercises but my problem is the orthoarthritis in my knees I already lost everything in one can you make a routine for people like me all the trainers that I asked before to make some routine for me they don’t know what to do with me and I stop doing exercise because I’m can not do exercises like everybody else. Thank you I appreciate all your help.

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