30-Minute Full Body Workout
Written by the Perflexity coaching team · Reviewed September 5, 2026
Workout
30-Minute Full Body
Full body
1.Goblet squat
Rest 60–90 sec
3 × 8–12
2.Dumbbell floor or bench press
Rest 60–90 sec
3 × 8–12
3.One-arm row
Each arm
3 × 8–12
4.Romanian deadlift
3 × 8–12
5.Reverse lunge
Each leg
2 × 8–10
6.Plank
2 × 30–40 sec
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TL;DR
Squat, hinge, press, row, lunge, core. Two to three sets. Rest about 60–90 seconds. Done in a half hour if you do not wander.
Key takeaways
- Six patterns, not twelve isolation moves.
- Use the same workout for weeks and add load.
Two or three days a week
Run this Monday/Wednesday/Friday or every other day. It is the same idea as the dumbbell-only full body guide, trimmed to a clock.
FAQ
Can I do this every day?
No. Muscles need rest. Two or three times a week is the point.