30-Minute Workouts for Busy Texans: Calisthenics, HIIT, or Weights—Pick Your Path
Get it done in 30 minutes at Georgetown, Tech Ridge, or Cedar Park
You don't need 90 minutes to get fitter. With the right plan—and the right equipment—you can be in and out in 30 minutes. Choose the lane that fits your day.
Option A: Calisthenics Express (total 30:00)
Warm-up (4:00)
Band pull-aparts, hip openers, jump rope
Skill (6:00)
- Ring rows 3×6–10
- Incline push-ups 3×8–12
Circuit (16:00 AMRAP)
- Air squats × 15
- Hanging knee raises × 8–10 (or dead bug)
- Dips (assisted) × 6–8
- Bear crawl 10 m
Cool-down (4:00)
Stretch lats/hips/ankles
Option B: HIIT Engine Builder (total 30:00)
Warm-up (5:00)
Bike + dynamic moves
Intervals (20:00)
10 rounds of 40s on / 40s easy rotating:
- SkiErg
- Bike
- Sled push
Core & breathe (5:00)
Plank 3×30s + nasal breathing reset
Option C: Strength Staples (total 30:00)
Warm-up (5:00)
Ramp sets
Main Work (~16:00)
A1. Trap-bar deadlift 4×5 (2 min rest)
B1. Seated row 3×10 + B2. DB bench 3×8 (superset ~6 min)
Finisher (3:00)
Farmer carry laps
Pro tips for speed
- Pick your bay before you start
- Superset wisely; wipe down on rests
- Log it—next time, add a rep or a little load
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