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Quick Workout for Busy Girls: 30 minute Full Body Superset source: shutterstock.com
4 Moves for an Insane Fat-Busting Ab Workout Circuit for a Tight Core
4 Moves for an Insane Fat-Busting Ab Workout Circuit for a Tight Core

Quick Workout for Busy Girls: 30 minute Full Body Superset

When it comes to fitness, the first thing most women want from their workout is a toned physique and a good set of abs.

Struggle to grab even just a minute for yourself? If you are a busy girl, your exercise regime needs to work around you, long training sessions aren’t always an option. You need a fully comprehensive workout that doesn’t take much time to complete.

Training your full body in 30-minutes can be fun and highly effective.

In fact, a highly effective full-body workout only needs to last 30-minutes for you to really work those individual muscle groups. The more you exercise using your 30-minute routine, the more your fitness levels will improve too.

What is a super set? A superset is where you perform 2 exercises back to back with no rest. It’s a great way of taking your muscles to failure.

In regards to rest periods, take 30-seconds – 1 minute rest after each superset is completed.

Are you ready for a seriously good 30-minute workout?


Let’s get straight to it!


Superset 1 – ABS

Weighted Russian Twists 3 sets of 10

Leg Raises 3 sets of 10


Russian Twist – Sitting on the floor holding a kettlebell for weight, raise your knees and feet off the floor. Cross your legs and balance your body in a V shape. Twist and use the kettlebell to hit the left side floor then the right side floor.

fitness woman doing Russian twists Source: TribeSports
womens fitness leg raises Source: Jessie Wong

Leg Raises- lying on the floor with your legs straight out in front of you. Keep your legs straight; raise your legs up to a 90-degree angle. Lower them back down to the floor without touching the floor. Repeat 10 times for each leg.


Superset 2 – Upper body

Shoulder Press 3 sets of 10

Bent Over Row 3 sets of 10

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Shoulder Press – For this exercise, hold a barbell or a set of dumbbells parallel with your shoulders. In a controlled motion press the weight over your head without locking your arms out fully. Bring the weight back down to the starting position  and repeat.


Source: Simply Healthy
Source: Oxygen Mag

Bent Over Row – This exercise works your back muscles and is a great calorie burner, which is why we’ve included it in your workout! Holding a barbell out with your palms facing down, bend your knees a little and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Then, revert back to standing position, raising the barbell towards your hips and lower it down to bent the bent-over position again, keeping strict control.


Superset 3 – Lower body

Bodyweight Squat 3 x 10

Lunge jump – 3 x 10


Bodyweight/Weighted Squat – This full body exercise targets a number of muscle groups such as the quads, glutes, core and upper body. Standing with your feet shoulder width apart (you can use a barbell if you want to add weight), squat downward keeping your back straight and get your butt as close to the floor as possible.

womens fitness - how to do a traditional squat Source: New Health Advisor
womens fitness how to jumping switch lunges Source: Diabetes Fit For Life

Lunge Jump – Like a normal lunge but a bit harder. This is a plyometric movement that adds some extra work! Perform a usual lunge remaining static jump upwards out of the lunge, switching legs as you jump back into a lunge. It should give you a great burn!

You can repeat this 30-minute workout multiple times a week if you want to. It will improve your fitness levels as well as tone and sculpt your body from head to toe.

Each exercise in the supersets has been specifically chosen to target a specific muscle group and body part. Who said that you need to pay a fortune for a personal trainer?

It’s tough as busy women to workout for as long as you’d like to sometimes, but getting enough exercise is imperative to your health and fitness. Hopefully you will love the 30-minute workout and find it challenging enough to break a good sweat!