A 30-Minute, Calorie-Burning, Beginner Strength-Training Workout

Updated on 11/10/2018 at 8:40 PM

POPSUGAR Photography | Kathryna Hancock

Ready to get your strength training on but not completely sure where to begin? We totally get that, and we've got your back. If you're just starting to get into a workout routine, this 30-minute workout is a great place to start. You'll be working your arms, legs, and core in this strengthening workout created by RIPPED Fit founder Brian Ripka.

This workout does include some ploymetric exercises. If the impact is too much, feel free to modify or skip them. "Plyometrics are so efficient in burning calories, incinerating fat, and turning fat into lean muscle," Brian said. A lot of the movements are compound exercises, which means you'll be working multiple muscle groups at the same time, which will also help build muscle. Brian's advice: "Slow and controlled, one rep at a time."

Directions:

Complete all of the exercises in circuit one. Take a short rest if you need it, then repeat circuit one for a total of three rounds.
After the third round of circuit one, take two to three minutes of rest.
Begin circuit two, completing all the exercises. Take a short rest if you need it, then repeat circuit two for a total of three rounds.

Be sure to warm up before you get started, and don't forget to stretch after!

Circuit 1, Exercise 1: Mountain Climber

Start in a traditional plank — shoulders over hands and weight in your toes.
With your core engaged, bring your right knee forward under your chest, with your toes just off the ground. Return to your basic plank. Switch legs, bringing your left knee forward.
Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Continue "running" for 30 seconds.

Circuit 1, Exercise 2: Alternating Reverse Lunge

Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
Step your left foot in, and lunge back with your right foot.
Complete 12-15 reps total. To make this more challenging, hold two medium-weight dumbbells at your side.

Circuit 1, Exercise 3: Elbow Plank

Start on the floor, resting on your forearms and knees.
Step your feet out one at a time, coming into a plank position.
Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
Hold for 30 seconds.

Circuit 1, Exercise 4: Side Elbow Plank

Begin by lying on your side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
Stagger your feet so your left foot is just in front of your right, or stack the heels.
Reach your left arm up toward the ceiling, which will help you lift your waist.
Hold for 30 seconds, and then repeat on the other side.

Circuit 1, Exercise 5: Overhead Triceps Extension

Stand with your feet hip distance apart.
Hold one dumbbell (go for your heavier weight) with both hands, bending your elbows behind your head.
Straighten your arms to lift the dumbbell into the air, then slowly bend your arms to lower. This counts as one rep.
Complete 15 reps.

Circuit 1, Exercise 6: Sumo Squat Jump

Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips.
Bend your knees and plié, then jump up explosively. Keep your core engaged.
Land with control, lowering your body back into the squat position to complete one rep.
Complete 10-15 reps.

Circuit 1, Exercise 7: Sumo Squat

Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
Then rise back up, straightening your legs completely and squeezing your glutes at the top of the movement to get the most from the exercise.
Complete 12-15 reps. To make this more challenging, hold a dumbbell at your chest.

Circuit 1, Exercise 8: High Knees

Run in place while lifting your knees high to the level of your waist. Engage your abs as your knee comes up.
Pump your arms to warm up your upper body.
Continue running in place for 30 seconds.

Complete three rounds of circuit one. After your third round, take two to three minutes of rest, and then begin the first round of circuit two.

Circuit 2, Exercise 1: Up-Down Plank

Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
Repeat for 30 seconds.

Circuit 2, Exercise 2: Bicep Curl and Overhead Press

Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend your elbows, bringing the weights to your shoulders, performing a bicep curl.
Stabilize your torso and keep your arms moving upward, straightening your arms above you, performing an overhead press with your palms facing out.
Bend your elbows coming back to the end of your bicep curl, then straighten your arms coming back to the starting position to complete one rep.
Complete 12-15 reps.

Circuit 2, Exercise 3: Elbow Plank With Reach

Begin in an elbow plank with your feet slightly wider than your hips to create more stability.
Reach your right arm straight out, with your thumb pointed toward the ceiling. Return back to elbow plank, and reach your left arm out. This completes one rep.
Complete 15 reps of each arm.

Circuit 2, Exercise 4: Alternating Side Lunge

Start with your feet directly under your hips. Step your right foot wide to the side, coming into a lunge. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
Push into your right foot to return to standing, then lunge sideways to the left.
Complete 12-15 reps on each side. To make this more challenging, hold a light dumbbell at your chest and press it forward (away from your body) as you lunge.

Circuit 2, Exercise 5: Straight-Leg Bridge With Stability Ball

Lie flat on your back and place the ball under your heels, with your knees slightly bent.
Press heels firmly into the ball to raise your hips off the ground, coming into a bridge and actively squeezing your glutes as you lift.
With control, slowly release your bum back down to the floor. This counts as one rep.
Complete 15 reps.

Circuit 2, Exercise 6: Basic Burpee

Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending your elbows and then straightening back to plank.
Jump your feet forward to your hands, and come into a squat.
Do an explosive jump straight up, getting as much height as you can.
Complete 15 reps. If you can't go all the way to the ground, do this modification.

Complete three rounds of circuit two, and then foam roll.