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Four Effective 30 Minute Workouts For Runners

When I worked my last corporate job (almost 18 months ago…omg!) I had the hardest time fitting in workouts. I had gone from a job of nine years where I could go in early and workout at lunch for as long as I needed–to a very very strict work environment that guarded my time and got on my case if I even came in a minute late. I realized pretty quickly that I had to learn how to adjust to this hour time frame and that meant getting the absolute most out of my hour lunch. 10 minutes travel each way/10 minute shower and change and 30 precious minutes to workout.

As a busy mom it can be hard to even get those precious 30 minutes in. Today I’m sharing my favorite 30 minute workout that will not only challenge you but it will give you the endorphins you need.

My general formula for short workouts is 33% cardio 33% strength training and 33% body weight exercises. This can be done in any order but I generally like to start off with the cardio to get a good sweat started. For example a full workout could include:

10 minutes: 1/1 speed intervals on the treadmill
10 minutes: Jump Rope
10 minutes: squats with weights/lunges with weights

In order to get the most out of this workout, it’s important to pay close attention to time. This is not the time to check email, or reply to texts. 30 minutes goes really fast when you are working hard! Here are some options for you to mix and match your 30 minutes.


  • One mile on the treadmill
  • 10 minutes on the elliptical (high resistance)
  • 10 minutes on the stair climber
  • 10 minutes brisk walking
  • 10 minutes on the rowing machine

Body weight:

  • Pushups
  • Squats
  • Caterpillar
  • Box Jumps

Strength Training:

  • Shoulder Press
  • Walking Lunges with Weights
  • Tricep Extensions
  • Deadlifts

Today I am partnering with my favorite running bloggers to showcase how YOU can get the most out of 30 minutes of exercise!

Carly @ Fine Fit Day

30 Minute Kettlebell Workout For Runners

Angela @ Happy Fit Mama

Laura @ This Runner’s Recipes

Only have 30 Minutes? Try these 4 #workouts from @CarlyPizanni @ThisRunRecipes & @HappyFitMama Click to Tweet

What would you if you only had 30 minutes to exercise?


Thursday 21st of December 2017

I like your formula for a 30 minute workout. I think the 10 minutes of jump rope sound like the biggest challenge - that would definitely have me sweating!

Janine Huldie

Wednesday 20th of December 2017

Definitely a great round up and always appreciate you sharing workout tips and advice with me as I can certainly use all the help I can get on this ;)


Wednesday 20th of December 2017

I don't even want to train for more than 30 minutes if weights are involved :-) LOL!! As usual, there are so many great ones here and I will definitely be using them to get me though the holiday crush!!