30 Minute Chest Workout

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Today’s…

workout of the day, we are going to be doing a 30 minute chest workout for those who are in a hurry and don’t have a lot of time. 

Cardio Round 1…

To start off the workout we are going to be doing a HIIT treadmill interval run. The reason I enjoy doing these so much is because it gets my heart racing. This increase the flow of blood throughout the body, getting you ready for the workout ahead of you. If you haven’t been doing the HIIT treadmill runs, challenge yourself and give it a try and see how you like it. Here is the cardio:

Treadmill

 – 1 minute speed 5-7

 – 1 minute speed 6-8

 – 1 minute speed 7-9

– 30 seconds speed 8-10

– 30 seconds speed 5-7

– 30 seconds speed 9-11

– 30 seconds cool down walk

Weights Round 1…
 

In today’s workout, there is only going to be 1 round of weights which we will go through pretty fast. This is going to be a time based workout where we will do 4 sets of 4 exercises, all for 30 seconds, followed by a 20 second rest. This should keep the workout moving while also getting the most out of it. Here is the weights workout: 

– 4 rounds of the following: 

    – 30 seconds dumbbell bench press

    – 30 seconds dumbbell flyes

    – 30 seconds bench dips

    – 30 seconds push ups

    – 20 seconds rest

Cardio Round 2…

For our second round of cardio we are going to repeat the HIIT treadmill run we did in the first round. 

Treadmill

 – 1 minute speed 5-7

 – 1 minute speed 6-8

 – 1 minute speed 7-9

– 30 seconds speed 8-10

– 30 seconds speed 5-7

– 30 seconds speed 9-11

– 30 seconds cool down walk

Abs…

We are going to do some quick ab workout today and do 3 rounds of plank where we hold it for 1 minute. If you start to feel fatigued before the first minute, change it to a high plank or side plank. Just keep yourself from going down to the ground! 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

30 minute chest workout

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 
30 minute chest workout

Demo of Exercises: 

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

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About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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