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30 minute workouts
Thirty minutes is enough to build strength at home if you show up most days. Most of these use dumbbells; some need nothing at all.
100 workouts · 27 to 34 min · most watched first · by Tiff and Dan · newest January 2026
Start here
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
Full Body Workout: Cardio HIIT, No Equipment, No Repeat31 min · No equipment
The top 10 at a glance
| Workout | Time | Equipment | Level |
|---|---|---|---|
| Full Body Workout: Cardio HIIT, No Equipment, No Repeat31 min · No equipment | 31 min | None | Intermediate |
| Upper Body Burner27 min · Dumbbells | 27 min | Dumbbells | |
| Total Arm Workout with Dumbbells33 min · Dumbbells | 33 min | Dumbbells | |
| Full Body Dumbbell Workout: Build Strength27 min · Dumbbells | 27 min | Dumbbells | |
| Total Body HIIT Cardio Workout + Abs31 min · No equipment | 31 min | None | Intermediate |
| Killer HIIT Workout + Dumbbells: No Repeats31 min · Dumbbells | 31 min | Dumbbells | |
| Fat Burning HIIT Workout: No Repeats30 min · No equipment | 30 min | None | Intermediate |
| Full Body Dumbbell Workout: No Repeats31 min · Dumbbells | 31 min | Dumbbells | |
| Extreme Full Body HIIT Cardio Workout + Abs31 min · No equipment | 31 min | None | |
| Extreme Full Body HIIT Bodyweight Workout at Home + Cool Down32 min · No equipment | 32 min | None | Intermediate, Advanced |
All 100
27 minUpper Body Burner
33 minTotal Arm Workout with Dumbbells
27 minFull Body Dumbbell Workout: Build Strength
31 minTotal Body HIIT Cardio Workout + Abs
31 minKiller HIIT Workout + Dumbbells: No Repeats
30 minFat Burning HIIT Workout: No Repeats
31 minFull Body Dumbbell Workout: No Repeats
31 minExtreme Full Body HIIT Cardio Workout + Abs
32 minExtreme Full Body HIIT Bodyweight Workout at Home + Cool Down
33 minArms and Shoulders Workout with Dumbbells
31 minChest and Tricep Workout with Dumbbells
31 minAbs & HIIT Cardio: No Equipment
31 minFull Body HIIT Dumbbell Workout: No Repeat
31 minCardio HIIT: No Equipment, No Repeats, No Mercy
31 minIntense HIIT Cardio Workout: No Equipment
34 minBeginner No Equipment Upper Body Workout
28 minRelentless HIIT Workout: No Repeats, No Equipment
27 minThe Ultimate Upper Body Dumbbell Workout for Arms, Chest, Back & Shoulders
32 minLarger Chest Workout + Push Up Variations
32 minLeg Workout with Dumbbells
30 minKiller Arms & Abs Workout with Weights
30 minUpper Body HIIT Dumbbell Workout
32 minFat Loss HIIT Workout: No Equipment
Show all 100
32 minIntense Bodyweight HIIT Workout: No Equipment
31 minFull Body Cardio HIIT + Abs: No Equipment
34 minThe Best At Home Glutes and Hamstrings Dumbbell Workout
31 minFull Body Workout: No Equipment & No Repeat
31 minFull Body Dumbbell Workout: Strength & Tone
33 minHardcore HIIT III: No Equipment
30 minUpper Body HIIT with Dumbbells
34 minComplete Upper Body Push & Pull Dumbbell Workout
34 minCardio HIIT Workout: No Equipment, No Repeats
31 minCalorie Killer Intense HIIT Workout: Dumbbells
27 minChest and Back Workout: Build Muscle Mass
33 minFull Body Dumbbell HIIT: Unilateral
34 minFull Body Dumbbell MetCon for Strength & Fat Burn
33 minFull Body Dumbbell Workout: Beginner Friendly
34 minBeginner No Equipment Lower Body Workout
34 minUltimate Upper Body Workout: Chest, Back & Shoulders Mash Up
27 minThe Best Dumbbell Chest Workout for Building Muscle at Home
31 minDumbbell Arms & Abs Workout
29 minFull Body Dumbbell Workout: Apartment Friendly
27 minFull Body Workout: HIIT + Abs
27 minFull Shoulder Workout with Dumbbells
33 minSavage HIIT Workout: No Equipment, No Repeats
34 minEpic Quads & Calves Workout
33 minHIIT Cardio Workout: Jump Rope Optional
31 minFull Body HIIT with Weights: No Repeats
33 minSweat HIIT Workout with Dumbbells: EMOM
32 minHardcore HIIT Workout: No Equipment
29 minCardio HIIT: No Equipment, No Repeats
29 minFull Body HIIT + Abs Workout: Bodyweight + Weights
27 minLow Impact HIIT Full Body Workout: No Jumping
33 minFull Body Strength Training with Dumbbells
30 minFlat Abs + Full Body HIIT: No Equipment
27 minFull Body Fat Loss: Dumbbells
30 minOne Dumbbell HIIT Workout: Upper + Lower Body
31 minFull Body Dumbbell HIIT for Strength and Fat Loss: No Jumping
27 minNo Repeat Workout: Full Body HIIT at Home
33 minIntermediate HIIT Workout with Weights + Abs and Core: Total Body
28 minBack & Core Workout + Dumbbells
30 min30 Minute HIIT Cardio: No Equipment
33 minFull Body Dumbbell Strength & HIIT
28 minArm Workout + Core: At Home with Dumbbells
33 minFat Burning HIIT Workout: No Equipment
29 minFull Body HIIT Tabata Workout + Abs
27 minFull Body Workout: No Equipment, No Repeats
29 minAbs & Core: Weighted
34 minBack, Chest & Abs: Upper Body Dumbbell Strength
34 minChallenging Back & Calves Workout with Dumbbells
33 minBack & Biceps
34 minQuads & Calves Dumbbell Workout
28 minIntense Hamstring & Glutes Workout with Dumbbells
34 minCardio HIIT Workout for Fat Loss
32 minUpper Body Shred: Dumbbells + Bodyweight
32 minHIIT Workout for Fat Loss with Weights: No Jumping
34 minCardio HIIT & Abs: Warm Up & Cool Down
31 minLow Impact HIIT Workout with Weights: No Jumping
32 minUltimate Upper Body Burn: Strength + Sweat
28 minIntense HIIT Workout: All Standing
27 minFull Body Dumbbell Workout for Busy People
27 minDumbbell HIIT Workout for Fat Loss and Abs: No Repeats
30 minExplosive Total Body Workout: HIIT x Strength x Core
27 minDumbbell Leg Workout: Quads
29 minShoulder Workout with Dumbbells & Core
32 minFull Body Home Workout: HIIT Cardio + Abs + Strength Training
30 minFat Burning HIIT
27 minJump Rope Cardio Workout
30 minNo Repeats, No Equipment Full Body Workout: High Intensity
28 minAll Standing Workout: Dumbbells & Bodyweight
33 minFull Body AMRAP & EMOM HIIT
31 minTotal Body HIIT Workout with Weights + Bodyweight: Strength + Cardio
34 minFat Burning Dumbbell HIIT Cardio
31 minCardio HIIT Home Workout: Low Impact
29 minFull Body Beginner Dumbbell Workout
27 minQuick Full Body Workout You Can Do Anywhere: No Equipment
28 minQuad Workout + Core: No Equipment
32 minLower Body HIIT with Weights: AMRAP
30 minGlutes Workout + Hamstrings & Core
The moves we use most
Across these 100 workouts, these show up most often.
- Mountain Climbersin 38 workouts
- Bicycle Crunchesin 34 workouts
- High Kneesin 33 workouts
- Shoulder Tapsin 32 workouts
- Bent Over Rowin 30 workouts
- Push Upsin 25 workouts
- Commandosin 25 workouts
- Renegade Rowsin 23 workouts
Questions
- Which of our 30 minute workouts should I start with?
- Full Body Workout: Cardio HIIT, No Equipment, No Repeat. It's the most watched of these, with 2.4M views on YouTube. Twenty-five cardio and bodyweight moves, 40 seconds each, finished with chest to floor burpees.
- How long are they?
- From 27 to 34 minutes. Most are about 31.
- Do I need equipment?
- 33 of the 100 need no equipment. 63 use dumbbells.
- Are they good for beginners?
- 16 of the 100 are marked for beginners, and 8 show an easier version alongside the harder one. Start there, and follow the easier version until it feels easy.
Make it a plan
Programs built with these workouts, scheduled week by week.
