Thirty-Minute Fitness

Why It Works

Thirty-Minute Fitness is for beginners who want to get fitter but do not have much time. You train twice a week for 30 minutes with a pair of dumbbells, a kettlebell and a mat, so you can do it at home or in a gym.

Each session works the whole body, and the exercises come in pairs. You do the first exercise, go straight into the second, then rest. Working this way keeps your heart rate up, so you build strength and fitness in the same session, and a full workout fits into half an hour.

Day 1 is built around the kettlebell deadlift, which teaches you to lift from your hips with a flat back. Day 2 adds the kettlebell swing. The swing is the same hip movement done fast, and it is the hardest work in the programme. Get the deadlift right first and the swing is much easier to learn.

Every set has a rep range and an effort target. Stop each set with two or three good reps left. The sessions stay the same for all six weeks, so you can see your numbers go up. You do a short fitness test in week 1 and repeat it in week 6.

Get the PDF and Tracker

Both files are free. The PDF has every session, ready to print or keep on your phone. The Excel tracker logs your weights and reps each week and charts your progress.

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How to Use It

Your week

Mon Day 1 Deadlift, Push and Pull
Tue
Wed
Thu Day 2 Squat, Swing and Press
Fri
Sat
Sun

How Hard Should It Feel?

Every exercise has an effort target, such as "2 left in the tank (RIR 2)". RIR stands for Reps in Reserve: how many more good reps you could have done when you stop the set. Choose a weight that leaves you that many reps short.

0	Nothing left	Another rep would fail or break your form.
1	One left	You could do one more good rep, and no more.
2	Two left	Hard work, with two good reps to spare.
3+	Three or more left	You could do three or more reps, so push a little harder next set.

How to Progress

Each exercise has a rep range, such as 8–12. Use the same weight for every set and stay inside the range.

When you reach the top of the range on every set with good form, add the smallest weight step next time. Your reps will drop a little. Build them back up to the top of the range, then add weight again.

For bodyweight exercises, add reps until you reach the top of the range on every set, then switch to the harder option.

For this programme

Start with weights you could lift for two more reps at the top of the range. When every set reaches the top, add the smallest weight step. Kettlebells usually go up 4 kg at a time, which is a big jump, so stay with one bell and add reps until the swing feels easy for 15. For push-ups, start with your hands on a raised surface and lower it over the weeks until you reach the floor.

Before You Start

Read these questions and answer yes or no to each one before your first session.

Has a doctor ever said you have a heart condition, or told you to do physical activity only under medical supervision?
Do you get chest pain at rest, in daily life or when you are active?
Do you lose your balance because of dizziness, or have you lost consciousness in the last 12 months?
Have you been diagnosed with a long-term (chronic) medical condition?
Do you take prescribed medicine for a long-term medical condition?
Do you have a bone, joint or soft-tissue problem that could get worse if you become more active?
Are you pregnant, or have you given birth in the last six months?

If you answer yes to any of these, speak to your GP before starting.

Disclaimer

This programme is general information about exercise. It is not medical advice and does not replace advice from your GP or another health professional.

Stop and get advice if you have pain, feel dizzy or feel unwell during or after a session. Use weights you can control with good form, and ask a qualified trainer if you are not sure how to do an exercise.

You take part at your own risk.

Sessions

Day 1

Deadlift, Push and Pull

Warm-up

3 minutes of marching on the spot or easy skipping, building to a steady pace
10 bodyweight squats
8 hip hinges with your hands on your hips
5 slow push-ups against a wall or from your knees
1 light set of 8 kettlebell deadlifts

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A1	Kettlebell deadlift	3	10–12	0s	2 left (RIR 2)	Push your hips back with a flat back, then stand up by pushing the floor away.
	Easier: Kettlebell deadlift with the bell on a low step Harder: Kettlebell deadlift with a 3-second lowering
A2	Push-up	3	6–10	60s	2 left (RIR 2)	Keep a straight line from head to heels and lower your chest to just above the floor.
	Easier: Incline push-up Harder: Push-up with a 3-second lowering
B1	Dumbbell in-place lunge	2	8–10	0s	2 left (RIR 2)	Do all the reps on one leg, then the other. Each set is 8 to 10 on each leg.
	Easier: In-place lunge without weights, holding a support Harder: Dumbbell in-place lunge with a 3-second lowering
B2	Single-arm kettlebell row, split stance	2	10–12	60s	2 left (RIR 2)	Do all the reps on one arm, then the other. Swap your front foot when you swap arms.
	Easier: Single-arm kettlebell row with a lighter bell Harder: Single-arm kettlebell row with a 2-second hold at the top
C1	Kettlebell Russian twist	2	12–16	0s	2 left (RIR 2)	Count each turn to one side as one rep. Keep your heels on the floor and move slowly.
	Easier: Russian twist without the kettlebell Harder: Kettlebell Russian twist with your feet off the floor
C2	Prone skydiver back extension	2	10–12	45s	3 left (RIR 3)	Lift your chest and legs a little off the mat and squeeze your shoulder blades together.
	Easier: Prone skydiver, arms and chest only Harder: Prone skydiver with a 3-second hold at the top

Cool-down

2 minutes of easy walking
Half-kneeling hip flexor stretch, about 30 seconds on both legs
Child's pose, about 30 seconds

Day 2

Squat, Swing and Press

Warm-up

3 minutes of marching on the spot or easy skipping, building to a steady pace
10 bodyweight squats
10 arm circles forwards and 10 backwards
8 kettlebell deadlifts, then 2 sets of 5 easy kettlebell swings

Order	Exercise	Sets	Reps	Rest	Effort	Coaching cue
A1	Goblet squat	3	10–12	0s	2 left (RIR 2)	Hold the dumbbell against your chest and sit down between your heels.
	Easier: Goblet squat to a box Harder: Goblet squat with a 3-second lowering
A2	Free-standing dumbbell prone fly	3	12–15	60s	2 left (RIR 2)	Hinge forward with a flat back and raise the dumbbells out to the sides with soft elbows.
	Easier: Free-standing prone fly without weights Harder: Free-standing dumbbell prone fly with a 2-second hold
B1	Kettlebell swing	3	12–15	0s	3 left (RIR 3)	Let your hips do the work and your arms just hold on. Stop the set if your back starts to round.
	Easier: Kettlebell deadlift Harder: Kettlebell swing with a heavier bell
B2	Split-stance dumbbell shoulder press	3	8–10	60s	2 left (RIR 2)	Swap your front foot on each set.
	Easier: Split-stance dumbbell press, one arm at a time Harder: Split-stance dumbbell shoulder press with a 3-second lowering
C1	Kneeling side bridge with leg raise	2	8–10	0s	3 left (RIR 3)	Do all the reps on one side, then the other.
	Easier: Kneeling side bridge Harder: Full side bridge
C2	Prone plank up-down	2	6–8	45s	2 left (RIR 2)	Count up to your hands and back down as one rep. Lead with the other arm each rep.
	Easier: Prone plank up-down from the knees Harder: Prone plank up-down with the feet together

Cool-down

2 minutes of easy walking
Standing hamstring stretch, about 30 seconds on both legs
Chest stretch in a doorway, about 30 seconds

Week by Week

Read the note at the start of each week.

Week 1

Do the fitness test this week. Then find a starting weight for each exercise and write it down.
Week 2

Practise the kettlebell deadlift until your back stays flat on every rep. The swing on day 2 uses the same movement.
Week 3

Keep each pair moving. Go from the first exercise straight into the second, then take your rest.
Week 4

Add a rep or the smallest weight step to any exercise where every set reached the top of the range last week.
Week 5

Look at your tracker. If an exercise has not moved for two weeks, keep the weight and lower each rep to a slow count of three.
Week 6

Retest this week, in the same order and with the same rest as in week 1, then compare your results.

Test and Retest

Fitness Check

Do this test in week 1 and again in week 6, after your warm-up at the start of a session. Do the tests in the same order both times and rest 3 minutes between them.

Test	Unit	How to do it
Push-ups	reps	Do as many push-ups as you can with good form. Use the same version both times, from the floor or with your hands on a raised surface. Stop when your hips sag.
Chair squats in 1 minute	reps	Stand in front of a chair and squat until you lightly touch the seat, then stand up. Count the squats you can do in 1 minute with good form.
Forearm plank	seconds	Hold a forearm plank with your body in a straight line from head to heels. Stop the clock when your hips sag or lift, and record the time.

Do the test in week 1 and again in week 6.

Get the PDF and tracker