Game On! The 30 Minute Workout That Gets Big Results

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Who has time to spend hours working out? Not me! I want to make every minute count and get results. So, to find out I can make the most out of a 30 minute workout I asked Rob Hale, Head of Fitness at Fitness First,  to tell me what I should be doing and to put together an exercise program that I can do anywhere. 


Your body was designed to move with purpose. Movement is an essential part of a healthy body and a healthy mind. At Fitness First our philosophy is all about Dynamic Movement Training (DMT). DMT is about utilising your body’s natural movements for  three-dimensional exercises that work your entire body including your muscular, cardiovascular and neural systems.

The more we move dynamically the better we feel and the better we function. This is the core value of DMT: it is the most efficient way to train, it increases muscle activation and you can get three times the benefit of regular isolation training! Plus, it suits every fitness goal and every fitness level.

To help get you started, I’ve put together a DMT Circuit routine that can be done at home with no equipment but is still challenging enough to improve your fitness, increase body tone, lose weight and increase strength.


30 Minute DMT Power Circuit

Warm Up

Time: 1 minute per movement

Rate of Perceived Exertion (1 easy, 10 hard): 4

      • Squat with Rotation (Arms diagonal, low to high)
      • 3D Hip Flexor (Forward, Side, Rotate)
      • Lunge Matrix (Side, Back, Front)
      • Push Up Variations (Wide, Narrow, Split)




Time: TABATA-style (20 seconds on, 10 seconds off, 1 minute per movement)

Rate of Perceived Exertion (1 easy, 10 hard): 8+

Circuits: 3 Rounds, 1 minute rest between Rounds


Spiderman Lunges

1. Start in the push up position

2. Drive your right leg forward so it sits just outside your right hand

3. Return your right foot to the start position and repeat on the left side


Push Up with Rotation

1. Start in a push up position

2. Complete a push up and at the top of the movement rotate with one arm coming off the ground

3. Have your head follow your rotating arm and hold at the top of the movement

4. Under control lower your arm back into the push up position

5. Repeat on the other side


Jump Squats

1. Keep your chest high, bend your knees and drop your hips down

2. Aim to have the hips drop slightly below the height of your knee maintaining a tall chest

3. Drive off the ground forcefully and jump as high as you can


Up-Down Plank

1. Start from prone position lying face down on the floor and rise up onto your feet and elbows

2. While keeping core and glutes strong initiate the up movement by rising up from your elbows to your hands

3. Once on your hands maintain the position for a couple seconds and return back to your elbows


Lateral Lunges

1. Maintain a high chest and take a small step to the side

2. Keep the trailing leg straight and shift your body weight to the leg that stepped out

3. Forcefully drive off your leg until you’re standing tall again

4. To increase difficulty step out further


Mountain Climbers

1. Start in the push up position with your hands a little wider than shoulder width

2. Take your left leg off the ground and drive your left knee up towards the left elbow

3. Under control return to the start position and repeat on the other side


Cool Down

Time: 1 minute per movement

Rate of Perceived Exertion (1 easy, 10 hard): 3

  • Split Squat Mobiliser
  • Coassack Lunge
  • Supine Hip Roll
  • Chest Stretch
  • How often do you exercise? Do you do Dynamic Movement Training?
This post is in collaboration with Fitness First and their newest club, The Zone.// Please consult a GP and/or exercise professional to prior to starting an exercise program // Image: Lewis Mirrett
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