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Healti
Health and fitness

Quick 30-minute gym workout

The whole body in half an hour with machines and dumbbells. For training efficiently in a packed week.

  • 3 days a week
  • About 30 min
  • Gym
  • Beginner
  • 8 weeks

The sessions

Train 3 days a week and rotate through the 2 sessions in order: after the last one comes the first again.

1Quick session A

  1. Leg press3 × 12
  2. Machine chest press3 × 12
  3. Seated machine row3 × 12
  4. Seated leg curl3 × 12
  5. Cable crunch3 × 15

2Quick session B

  1. Goblet squat3 × 12
  2. Lat pulldown3 × 12
  3. Machine shoulder press3 × 12
  4. Dumbbell hip thrust3 × 12
  5. Pallof press3 × 10

Run the program in Healti

Start the program in the app and it shows the next session, remembers your weights and counts every set towards your records.

More programs

Healti provides general information about nutrition and training. It is not medical advice.