Let’s face it—life gets hectic. Whether you’re rushing to work, looking after the kids, or simply trying to stay on top of everything, it’s hard to find time to exercise. But here’s the good news: you don’t need hours in the gym to stay fit.

In fact, just 30 minutes is enough to feel better, get stronger, and boost your energy. So, if you're short on time but still want results, this guide is for you.

Why 30 Minutes Is Enough

First of all, science says short workouts work. As long as you move your body and get your heart rate up, you're doing something great for your health.

Also, shorter sessions can fit into your day more easily. You can squeeze one in before work, during lunch, or after dinner—no excuses!

How Mix-Ups Work

Now, let’s talk about what a mix-up is. A mix-up is a simple combination of different types of exercises. For example, you might mix:

• Cardio (like using the treadmill or rowing machine)
• Strength (using dumbbells or resistance machines)
• Core (planks, crunches, or using a mat in the studio)

By switching between them, you keep your body guessing—and that means better results!

Three 30-Minute Workout Combos

Here are three easy combos you can try today. No fancy equipment needed!


1. The “Morning Quick Start” Combo

Perfect for: Getting your day going with energy.

1. 5 mins: Warm-up on the treadmill or cross-trainer
2. 10 mins: Alternate between squats and push-ups on a mat (or use the leg press and chest press machines)
3. 5 mins: Core work—try crunches or a plank challenge in the studio
4. 5 mins: Quick burst on the rowing machine or ski erg
5. 5 mins: Cool down and stretch in the functional area

Why it works: It wakes up your whole body and takes just 30 minutes!


2. The “Lunchtime Lift” Combo

Perfect for: A mid-day workout that’s doable in your lunch break.

1. 5 mins: Cycle or brisk walk on the treadmill
2. 10 mins: Superset lunges with dumbbells + tricep dips using a bench or step
3. 5 mins: Mountain climbers or high knees in the studio or functional zone
4. 5 mins: Gentle walking cool down
5. 5 mins: Stretching with a mat and foam roller if available

Why it works: You’ll feel more alert for the afternoon, and it’s easy to freshen up after.


3. The “Evening De-Stress” Combo

Perfect for: Winding down after work and releasing tension.

1. 5 mins: Gentle walk or cycle to loosen up
2. 10 mins: Try a slow flow yoga session in the gym’s quiet studio space (or join a class!)
3. 5 mins: Bodyweight strength—try glute bridges, wall sits, or light kettlebell swings
4. 5 mins: Stretch with resistance bands or foam rollers
5. 5 mins: End with deep breathing or guided relaxation (many gyms have a wellness zone)

Why it works: It helps you switch off while still keeping your body moving.

Top Tips to Make It Stick

Of course, sticking to any new routine can be tricky. So here are a few tips to help:

• Set a time each day, even if it changes—just write it down.
• Keep it fun. Mix your combos around so you don’t get bored.
• Ask a mate to join you. You’ll be more likely to keep going.
• Book a PT session with one of our trainers and get guided through various workout combos by an expert!
• Use a timer. That way, you stay on track without checking the clock.

Just because you’re busy doesn’t mean you have to skip fitness. With 30-minute mix-ups, you can feel better, move more, and stay strong—without giving up your whole day. So next time you say, “I don’t have time,” remember: you only need half an hour.