30 Minute At Home Workout For Men, Abs, Cardio, Legs, Upper Body

Between work and family, men often have a hard time finding 30 minutes to workout. If you leave early in the morning to work early or get home really later. It can be hard to find the time or even a class that will fit into your schedule.  Try our month-long 30 minutes at home workout for men. Our weekly program requires very little gym equipment and can be done at home in under 30 minutes.

First, we will break things out by Monday, Tuesday, Wednesday(Vanity Day) Thursday and Friday. Rest up on the weekends, enjoy family time and get back at it the next week.

If you want to add a cardio day, like a 20-minute run or long walk go for it.

For men, we want to focus on 4 aspects. Upper body, legs, cardio and of course abs.

Looking for more cardio? Try our 20 Minute 5k Training Plan, Running With Strength Training

Equipment You Need

• Pull Up Bar
• Bands
• Treadmill
• Stop Watch
• Dumbells

The Workout

2 min light run or walk for warm-up

Monday
Push: Push Ups 5 sets of 10
Pull: Pull Ups 5 sets of 5
Shoulder: Band Pull Apparts 3 sets 20
Arms: Band Curls 3 sets 20
Pick a core 4 sets of 30 seconds

Tuesday
Squat: Dumbbell Squat 3 sets of 10 – Dumbells over ear level
Single Leg: Split Squat 3 sets of 10 on each leg
Back: Supermans with one 5 lbs dumbbell 3 sets of 15
Pick a core 4 sets of 30 seconds

Wednesday (Vanity Day)
4 minutes of Push Ups(Track the number of reps per week)
100 band curls (For Time: Beat your score each week)
100 band pull apparts (For Time: Beat your score each week)
2 minutes of Burpees (Track the number of reps per week)

Thursday
Push: Dumbell Press 3 sets of 10 – You can do this on a bench or the floor.
Pull: Chin Ups 5 sets of 5
Shoulder: Underhand Band Pull Apparts 3 sets 20
Arms: Alternate DB Curls 3 sets 15
Pick a core 4 sets of 30 seconds

Friday
Squat: Goblet Squat 3 sets of 10
Single Leg: Statue Of Liberty Split Squat 3 sets of 8 on each leg
Back: Reverse Dumbbell Fly 5 lbs dumbbell 3 sets of 15
Pick a core 4 sets of 30 seconds

Pick a different core each workout;

Hollow Body Hold

Plank Up Downs

Bicycles

Sprinter Ups