Here are the best weight loss exercises for when you only have 30 minutes! (Image via unsplash/Lucy Dunne)

The 5 best exercises to lose weight when you only have 30 minutes

We all want to lose weight, but finding the time to exercise isn’t always easy. This is especially true for those of us with busy schedules who need to make the most of every minute. Fortunately, there are many exercises you can do in just 30 minutes that will help you lose weight and become healthier overall.

In this article, we’ll cover five bodyweight exercises, including squat jumps, lunges, and crunches, that you can do at home or anywhere else with limited space – all while toning different muscles and helping burn calories! These movements also strengthen your bones and reduce the risk of stress fractures from weight-bearing activities.

The Best Weight Loss Exercises When You Only Have 30 Minutes

1. Squat jumps

The squat jump is a full-body exercise that gets your heart pumping while engaging all of your core muscles. It’s easy to do and has many benefits.

How should you do it?

  • Stand with your feet shoulder-width apart and toes pointing forward
  • Squat down and bend your knees until they are slightly lower than your hips, keeping your back straight and chest up.
  • Jump as high as you can while stretching your arms overhead.

2. Lunges

Lunges help tone your lower body and improve your overall fitness. You can add as much or as little weight as you like. So if simple lunges are too easy for you, add some resistance via barbells, dumbbells, and kettlebells.

How should you do it?

  • Stand hip-width apart, hands on hips. Hold a dumbbell in each hand, palms facing each other.
  • Step forward with your left leg and lower yourself into a squat until the knee of your right leg almost touches the floor. Push back to starting position, then repeat with opposite leg for one repetition; that’s 1 rep total for both sides. Do 3 sets of 10 reps per side as part of your workout or whenever you need to de-stress!
  • Important note: Be careful not to lean forward when doing the lunge – this can lead to injury. Be careful not to strain your knees as this can also lead to injury.

3. Bike crunches

Bike crunches work well on the abs, especially the obliques. They also train the upper body. So if you want to lose weight and tone up at the same time, this is a good move.

How should you do it?

  • Lie on your back with your knees bent and your feet flat on the floor.
  • Bring your hands behind your head.
  • Lift your feet off the floor and extend your legs at a 90-degree angle from your torso; Keep your hands behind your head.
  • Rotate the torso to the left so that the right elbow touches the left knee; Keep twisting until the other elbow touches the opposite knee.
  • Slowly reverse the movement until your arms return to the starting position alongside your body. This is a repeat; Do 10 reps per set before moving on to the next exercise in your circuit.

BICYCLE CRUNCHES This form works for both abs and obliques. It also helps in toning the thighs and obliques. Some might make some mistakes while performing this exercise which not only affects the results but can also lead to overexertion or injury.

4. Climber

Mountain climbing is an all-round exercise that helps burn fat, build strength and endurance, and shape your upper body. It’s also one of the fastest non-equipment exercises, so you can do it anywhere – at home or at the gym!

How should you do it?

  • Start by lying face down on the floor, hands under you and palms flat on the floor.
  • Keeping your legs straight, lift them off the floor until they form a 90 degree angle with your body.
  • Then draw your knees to your chest while lifting your hips toward the ceiling. this is a repeat.
  • Lower your hips back down, but don’t let them rest on the floor. Instead, from this position, jump up as high as you can with your arms overhead; land gently on both feet again. That’s 1 set with a total of 10 reps!

5. High knees

If you only have a few minutes and want to get your heart pumping, high knees are a great exercise. This movement is great for your heart and lungs as it increases their workload during exercise. It’s also fun to train with friends or family as it can be done alone or in a group.

How should you do it?

  • Stand with your feet shoulder-width apart.
  • Quickly raise one knee to your chest while swinging the opposite arm forward at hip level until both are lifted high above your hips.
  • Bring the leg back to the starting position; repeat on the opposite side.


There you have it! These 5 exercises are among the best for losing weight if you only have 30 minutes. If you’re looking for more workouts that don’t take too much time, check out this article on how to get fit with just half an hour a day.

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Edited by Ramaa Kishore

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