Sometimes 30-minutes is all we have but we still want to get in a good workout. Try this 30-minute full-body gym routine to strengthen and tone your entire body.

Before you begin your workout, it's important to warm up. Start with 10 minutes on your favourite cardio machine – this could be a treadmill, exercise bike, stair climber or rower. Followed by some light dynamic stretching to get your muscles warmed up and ready to work.

GOBLET SQUATS - 3-4 SETS OF 12-15 REPS

  • Begin with a single dumbbell and hold it vertically against your chest with your hands cupping the top end
  • Stand with your toes pointed slightly outward with your feet shoulder-width apart
  • As you inhale, slowly lower your torso by bending at the knees
  • As you descend make sure your knees are tracking in a straight line over your toes
  • Pause once your thighs are parallel to the floor with your knees at a 90-degree angle
  • Drive through your heels to return to the starting position as you exhale and squeeze your glutes at the top of the movement for one rep

LAT PULLDOWNS - 3 SETS OF 10-12 REPS

  • Begin by adjusting the thigh pad on the machine so that it sits snugly on the top of your thighs to minimize movement
  • Grasp the bar with your hands shoulder-width apart
  • Keep your torso upright and eyes looking forward
  • Retract your shoulder blades and pull the bar down until it’s directly in front of your upper chest
  • Squeeze your lats and hold briefly before releasing the bar upward for one rep

OVERHEAD TRICEP DUMBBELL EXTENSIONS - 3 SETS OF 10-12 REPS

  • Begin with your feet shoulder-width apart holding a dumbbell in front of you with both hands
  • Raise the dumbbell above your head until your arms are stretched out straight
  • Slowly lower the weight back behind your head trying not to flare your elbows out too much
  • Once your forearms move beyond parallel to the floor, bring the weight back up to the starting position for one rep
  • Your upper arms should remain in place throughout the entire movement

BULGARIAN SPLIT SQUATS - 3 SETS OF 10-12 REPS

  • Begin standing approximately two-feet in front of a sturdy bench with your feet hip-width apart, your core engaged, shoulders back and your chest and eyes pointing straight ahead
  • Pick up your right foot and place it on the bench behind you, stabilizing as best as you can
  • Engage your core with your chest high and eyes looking straight forward, your back leg is there to balance you
  • Slowly begin to hinge forward at the hips making sure your left knee remains aligned with you left toes and lower down until your left quadricep is parallel to the ground
  • Push through your left foot and press back up to standing using your left quad and glute to power the upward motion for one rep

DUMBBELL CHEST PRESS - 3 SETS OF 12-15 REPS

  • Lie flat on your back on a bench
  • Grip two dumbbells with your hands a little wider than shoulder-width apart, so when you’re at the bottom of the movement your hands are directly above your elbows (this allows for maximum force)
  • Bring the dumbbells slowly down to your chest as you breathe in
  • Pause at the bottom keeping your chest and back tight
  • Breathe out and push the weights upward for one rep

MEDICINE BALL V-UPS - 3 SETS OF 10 REPS

  • Begin lying face up on a mat with your medicine ball between your hands and your arms extended behind your head
  • Raise your torso and your legs at the same time, while keeping your arms straight
  • Touch the medicine ball to your feet and hold for a second, before slowly lowering your legs and your arms to the starting position for one rep