30-Minute Home Workout Plan

What You Need

Four items. That's it. This program uses a mat, two pairs of dumbbells, and a set of resistance bands. You probably already own some of this. Here's the full kit:

Total: $236. That's less than four months of gym membership, and you'll own it forever. Orders over $75 ship free, so the whole kit qualifies.

The Program: How It Works

You train three days per week — Monday, Wednesday, Friday. Each session is 30 minutes including warm-up and cool-down. Weeks 1-2 build your foundation with lighter weights and fewer sets. Weeks 3-4 add volume and load. By the end of four weeks, you'll be stronger, more confident, and ready for the next step.

Rest 60 seconds between sets. If an exercise feels too easy, go heavier. If it feels like your form is breaking down, drop the weight. Good reps beat heavy reps every time.

Weeks 1-2: Foundation

Two sets per exercise. Focus on learning the movements and building a habit. Use 5kg dumbbells for upper body and 10kg dumbbells for lower body. Start every session with 2 minutes of banded walks using your resistance bands to fire up your glutes.

Monday — Full Body A

• Banded Walks — 2 x 10 steps each direction (resistance band around ankles)
• Goblet Squat — 2 x 12 reps (hold one 10kg dumbbell at chest height)
• Dumbbell Row — 2 x 10 each side (one 5kg dumbbell, knee on mat)
• Floor Press — 2 x 12 reps (lying on your PeterMat Zero, 5kg dumbbells)
• Glute Bridge — 2 x 15 reps (one 10kg dumbbell across hips)
• Plank — 2 x 30 seconds (on mat, forearms down)

Wednesday — Full Body B

• Banded Walks — 2 x 10 steps each direction
• Dumbbell Romanian Deadlift — 2 x 10 reps (10kg dumbbells)
• Overhead Press — 2 x 10 reps (5kg dumbbells, standing)
• Dumbbell Lunge — 2 x 8 each leg (5kg dumbbells at sides)
• Bent-Over Reverse Fly — 2 x 12 reps (5kg dumbbells)
• Dead Bug — 2 x 8 each side (on mat, no weight)

Friday — Full Body C

• Banded Walks — 2 x 10 steps each direction
• Goblet Squat — 2 x 12 reps (10kg dumbbell)
• Dumbbell Row — 2 x 10 each side (5kg dumbbell)
• Floor Press — 2 x 12 reps (5kg dumbbells)
• Glute Bridge — 2 x 15 reps (10kg dumbbell)
• Plank — 2 x 30 seconds

Weeks 3-4: Progression

Three sets per exercise now. Where you used 5kg before, try 10kg. Where you used 10kg, use both dumbbells or slow the movement down. We also add two new exercises — lunges and overhead press get added to Day A, and goblet squats get heavier on Day C.

Monday — Full Body A (Progressed)

• Banded Walks — 2 x 12 steps each direction (heavier band if possible)
• Goblet Squat — 3 x 12 reps (10kg dumbbell — slow on the way down, 3 seconds)
• Dumbbell Row — 3 x 10 each side (10kg dumbbell)
• Floor Press — 3 x 12 reps (10kg dumbbells if ready, otherwise 5kg)
• Dumbbell Lunge — 3 x 10 each leg (5kg dumbbells at sides)
• Overhead Press — 3 x 10 reps (5kg dumbbells)
• Plank — 3 x 40 seconds

Wednesday — Full Body B (Progressed)

• Banded Walks — 2 x 12 steps each direction
• Dumbbell Romanian Deadlift — 3 x 12 reps (10kg dumbbells)
• Overhead Press — 3 x 10 reps (5kg or 10kg dumbbells)
• Dumbbell Lunge — 3 x 10 each leg (10kg dumbbells if ready)
• Bent-Over Reverse Fly — 3 x 12 reps (5kg dumbbells)
• Glute Bridge — 3 x 15 reps (10kg dumbbell)
• Dead Bug — 3 x 10 each side

Friday — Full Body C (Progressed)

• Banded Walks — 2 x 12 steps each direction
• Goblet Squat — 3 x 12 reps (10kg dumbbell, pause at the bottom for 2 seconds)
• Dumbbell Row — 3 x 12 each side (10kg dumbbell)
• Floor Press — 3 x 12 reps (10kg dumbbells)
• Dumbbell Lunge — 3 x 10 each leg (5kg or 10kg dumbbells)
• Overhead Press — 3 x 10 reps (5kg dumbbells)
• Plank — 3 x 45 seconds

Cool-Down (Every Session)

Don't skip this. Five minutes of stretching after every session keeps you mobile and reduces soreness. A foam roller ($39) makes a big difference here — roll your quads, hamstrings, and upper back for 30 seconds each. If you've got one, add it. If you don't, static stretching works fine.

• Quad stretch — 30 seconds each leg
• Hamstring stretch — 30 seconds each leg
• Chest doorway stretch — 30 seconds
• Cat-cow on mat — 10 slow reps
• Child's pose — 30 seconds

For a complete recovery routine, check our post-workout recovery guide and foam roller recovery guide.

After 4 Weeks: What Next?

If you've followed this program three times a week for four weeks, you've done 12 full-body sessions. You're stronger, your movement patterns are solid, and you're ready for more variety.

Head to our full body dumbbell workout guide for a more advanced program. Consider adding heavier dumbbells (15kg or 20kg) and a massage gun ($119) for recovery between sessions.

Already comfortable with resistance bands? Our resistance band workout guide has band-only sessions you can do on rest days or when travelling.

Related Guides

• Full Body Dumbbell Workout — the next step after this program
• How to Start Working Out at Home — complete beginner's starting point
• Resistance Band Workout Guide — band-only sessions for rest days
• Post-Workout Recovery Guide — what to do after every session