People sometimes assume that total-body workouts demand a two-hour gym session. You know the drill: Camping out by the squat rack, an hour in line for the pec dec, years on Treadmill Row.

We have a better way: Opt for this 30-minute routine instead. You'll work a ton of major muscle groups—including your chest, arms, legs, and core—to build lean mass, and finish each round with two total-body stretches to improve your flexibility and reduce risk of injury.


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for four to six rounds.

Depending upon your ability, you may shorten or lengthen the rest periods between circuits. You may also complete more or fewer rounds.

For more total-body work:

Check out our favorite 10 at-home workouts to build muscle in under 20 minutes, our five toughest TRX exercises for a full-body workout, and our best full-body band workout.

For a complete archive of our daily quick-hit routines, go to