This 10-move home workout builds full-body strength in just 30 minutes

Strengthen your body and bones while building muscle all over with this 30-minute routine

A woman performing a banded glute bridge
(Image credit: Getty / Nikolas_jkd)

It can be hard to find the time to exercise during the day, never mind commuting to and from a gym. But adding some feel-good fitness into your plans doesn't need to be a lengthy commitment.  

This 10-move routine works your entire body in just 30 minutes. Better yet, it can be done at home with just a short looped resistance band and a pair of dumbbells. (If you want to work out with weights at home but don't own a pair, see if there's a set that takes your fancy in our roundup of the best adjustable dumbbells.)

This workout has been created by Sweat app trainer Britany Williams. To keep things interesting and ensure you get regular rests, she splits the 10 exercises into three mini circuits—one for the upper body, one for the lower body and a full-body fitness-booster to finish.

Watch the video below to find out how to do the routine, and take a look at Williams' demonstrations of each exercise for some handy technique pointers. 

Watch Britany Williams' full-body workout

For the upper- and lower-body circuits circuits, you'll perform the first exercise for 40 seconds, rest for 15 seconds, then start the next move. Continue to follow this format until you've completed three rounds of each exercise. 

The final circuit is an example of an AMRAP workout. This acronym stands for "as many repetitions as possible". So, in this case, you'll work for 10 minutes, completing as many repetitions of the four-move circuit as you can before the timer hits zero. 

Circuit and AMRAP-style workouts are an excellent option for a number of reasons. Firstly: they're efficient. You can do a lot of work in a short space of time, making for a fast but effective session. 

They also limit your rest times, raising your heart rate to increase calorie burn and improve your cardio fitness. And that's not all this routine has to offer.

Williams centers all three circuits around resistance training exercises—moves designed to build strength and muscle across your entire body, all while providing a comprehensive core workout

This type of training can also boost your bone and joint health, develop coordination and make daily tasks feel easier (think how much lighter the grocery bags will feel with your newfound strength). 

How to fuel yourself for resistance training

Resistance training is only one half of the equation if you're trying to build strength and muscle; you also have to give your body the fuel it needs to grow.

Challenging your body by lifting weights causes micro-tears to appear in your muscle fibers. Your body uses the nutrients in protein to repair these tears, maintaining and strengthening your muscles. 

You can add protein to your diet through whole foods such as meat, dairy products, nuts, beans and certain grains. Or, if you're looking for an easy way to top up your daily intake on top of these options, you can also use supplements to help hit your protein quota. 

Take a look at our roundup of the best protein powders for weight loss to find out more, and see if there's a product that suits your needs.  

Harry Bullmore
Fitness Writer

Harry Bullmore is a Fitness Writer for Fit&Well and its sister site Coach, covering accessible home workouts, strength training session, and yoga routines. He joined the team from Hearst, where he reviewed products for Men's Health, Women's Health, and Runner's World. He is passionate about the physical and mental benefits of exercise, and splits his time between weightlifting, CrossFit, and gymnastics, which he does to build strength, boost his wellbeing, and have fun.

Harry is a NCTJ-qualified journalist, and has written for Vice, Learning Disability Today, and The Argus, where he was a crime, politics, and sports reporter for several UK regional and national newspapers.