Short answer: Use five minutes to warm up, two eight-minute push-pull and leg blocks, six minutes for core and accessory work, and three minutes to cool down.
Who this workout is for
This session suits beginner-to-intermediate trainees who have a safe pulling setup. Use the 15-minute version when time is tighter.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Minutes 0–5 | Warm-up and rehearsal | Easy |
| Minutes 5–13 | Push-up + row | 3–4 alternating sets |
| Minutes 13–21 | Split squat + bridge | 3 alternating sets |
| Minutes 21–27 | Pike push-up + dead bug | 2–3 sets |
| Minutes 27–30 | Walk, breathe, note reps | Cooldown |
How to perform the session
Work at a strength-training pace rather than racing the clock. Rest during each block as needed and stop sets before technique fails.
How to progress
Add one repetition to selected sets or choose a harder leverage. When you need more weekly volume, move to the four-week plan or split guide.
How RepSaga fits
RepSaga can track the push-ups in the first and third blocks. Do not let the game shorten pulling or leg work. The app is the push-up motivation layer inside a balanced thirty-minute session.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
Is 30 minutes enough for a full-body workout?
Yes, when the exercise list is focused and rest is managed deliberately.
Should I perform the circuit without rest?
No. Rest enough to preserve range and control, especially during strength exercises.