30 Minute Workouts For Men (Proven Results!)

30 minute workouts for men

You’re here because you’re looking for 30 minute workouts for men. You want your workouts to be effective and get results from them, but your time is limited. 30 minutes is the maximum you can manage every time you go to the gym.

Don’t worry. Sports Samurai is here for you. We understand that people are busy. That’s the reason we’ve put this article together. You can get great results from 30 minute workouts, as long as you know what you’re doing.

Let’s get started…

Our 30 minute workouts for men

Before we get into our workouts, let’s get one thing clear. All of our 30 minute workouts for men involve being in a gym. Exercising in a gym isn’t essential, as we discussed here.

But in this article, we’ve limited our 30 minute workouts for men to gym workouts only. If you’re not able to get to a gym, our article on fat burning workouts at home may help.

It’s also not designed for total beginners. If this is you, click here for a workout that may be more suited to you.

If you only have 30 minutes each time to exercise, and you’re also limited to 3 (or less!) sessions per week, you have 2 options:

  1. A full body workout 3 times a week
  2. A combination of upper/ lower body workouts (for example, upper/ lower/ upper one week, then lower/ upper/ lower the following week)

Both work fine. If you’re just starting off exercising, we’d recommend the full body approach. Once you get more into it, the upper/ lower split is preferred, as it gives your muscles slightly more time to recover. Either way, pick whichever you want.

If you’re able to exercise more often then this, such as 5 days a week Monday to Friday, you could still follow this format.

Or… Skip to Workout 4 where we go through specific body part workouts instead.

Perform each exercise for anywhere between 6 and 10 reps. Once you’re able to do the magic number 10, increase the weight. It’s that simple.

Workout 1 – Full Body


  1. Squats (3 sets) OR leg press (3 sets) superset with any plank variation (3 sets)
  2. Barbell bench press (3 sets)
  3. Dumbbell shoulder press (3 sets)
  4. Lat pulldowns (3 sets) superset with low rows (3 sets)

The reason why we said squats OR leg press here is that doing squats 3 times a week can become difficult for some people, especially when the weight increases. This way, you have the option to do leg presses instead if you’re still not able to do squats that session.

Note: Supersets are combinations of exercises performed consecutively with no rest in between the sets. They can be performed on the same muscle group or different groups, depending on your goals and preferences.

Workout 2 – Upper Body

This workout is very similar to our upper body workout for huge growth. However, that workout lasts most people 45 to 60 minutes, so we’ve reduced it slightly for our 30 minute workouts for men.


  1. Pull ups (3 sets)
  2. Barbell bench press (3 sets)
  3. Dumbbell shoulder press (3 sets)
  4. Dips (3 sets) superset with seated rows (3 sets)

Workout 3 – Lower Body

By lower body, we mean the legs, core and lower back. This workout lasts 30 minutes but is effective. It’s proven to get results.


  1. Squats (3 sets)
  2. Dumbbell Romanian deadlifts (3 sets)
  3. Leg press (3 sets)
  4. Any plank variation (3 sets)
  5. Hyperextensions (3 sets)

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The above three 30 minute workouts for men are more suited to those who can only exercise 3 or fewer times per week. If you’re able to exercise more than this, you could still follow this format, such as upper/ lower/ upper/ lower/ upper.

Or, you could do a more body part specific split, such as:

  1. Back and biceps
  2. Shoulders and core
  3. Chest and triceps
  4. Lower Body (we’ve already shown this workout above, so we won’t do it again)

Pro Tip: If you do exercise 5 times a week, on day 5, you could either go back to back and biceps, or do some cardio. We’d recommend the latter.

Workout 4 – Back and biceps

This back and biceps workout is guaranteed to get results in 30 minutes.


  1. Pull ups (3 sets)
  2. Barbell rows/ Yates rows (3 sets)
  3. Lat pulldown (3 sets) superset with seated rows (3 sets)
  4. Face pulls (3 sets)

Workout 5 – Chest and triceps

This chest and triceps workout only contains 5 exercises, but it’s a fantastic 30 minute workout for men.


  1. Barbell chest press (3 sets)
  2. Dumbbell incline chest press (3 sets)
  3. Skull crushers (3 sets)
  4. Cable flyes (3 sets) superset with close press ups (3 sets)

Workout 6 – Shoulders and core

Our final workout is for shoulders and the abs. We know we’ve covered some abs work in the lower body workout, but we’ve got a couple more exercises here too.


  1. Standing military press (4 sets)
  2. Dumbbell lateral raises (4 sets)
  3. Barbell front raises (4 sets)
  4. Dead bugs (3 sets)

Does a 30 minute workout really work?

Yes, it does. Especially if you’re working hard and exercising multiple times per week. For example, some people may spend 60 to 90 minutes in a gym, but some of that time will be spent doing low-intensity exercise, talking, or even spending time on Instagram!

Obviously, if you only have 30 minutes to exercise, you need to ensure that you’re working intensely. You don’t really have time to mess around and make friends.

That being said, you can certainly get results from exercising 30 minutes a session.

Is a 30 minute workout enough to build muscle?

Definitely, especially if you’re just starting off with weight training. You can build muscle in 30 minute workouts, especially if you’re exercising multiple times per week.

Once you get more into weight training, you may plateau if you’re only able to workout 30 minutes per week. This may not be enough to continue to build muscle, but don’t worry about this if you’re not at this stage yet.


In this article, Sports Samurai has detailed various 30 minute workouts for men. All of our workouts need to be performed in the gym, and not at home.

They range from full body, to lower body, to upper body, and also body part specific workouts for people who go to their gym more often. After this, we went through common FAQs we get when it comes to 30 minute workouts for men.

Pro Tip: If you’re not getting the results you’d like from 30 minute workouts, are you able to increase your workout time slightly? Even an extra 10 minutes per workout can make all of the difference.

What did you think of our 30 minute workouts for men? Do you have any thoughts or comments you’d like to share with our readers? Let us know in the comments section below.


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