Our 30-Minute Quickie workouts are perfect for travel, home workouts, lunch hour workouts, and those busy days or seasons of life when you just don’t have 60 minutes to spend working out each day.
This program has quite the cult following and has been a member favorite ever since its debut in 2019. Cuz when Paragon Quickies take less than 30 min, there’s always time to get a workout in! (:
Less time working out doesn’t have to mean less results or less progress towards your goals (but only if you follow good workouts, like ours!)
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General Program Info
Note: when you subscribe to Paragon, you’ll get access to ALL our workout programs. So you can hop to a different program at any time!
30-Minute Quickie:
- 4 days x 30 minute workouts
- 2 upper body, 2 lower body sessions per week
- optional 5th cardio/conditioning day
- programming has progressive overload
- new cycles begin every 6 weeks
Have a little more time to lift? You might love 45-Minute Physique
Equipment Needed
30-Minute Quickie is a minimal equipment workout program.
You’ll need:
- bench or incline bench
- resistance bands
- option to use dumbbells or a barbell
Who is Quickie For?
30-Minute Quickie workouts are super fun, super effective, and super versatile, and that’s part of what makes it so awesome.
Quickie workouts are for you if:
- you’re currently traveling, or travel regularly
- you have a newborn or are a busy parent
- you don’t have access to tons of workout equipment
- you’re in a busy season of life
- you can’t/doesn’t want to spend hours working out each day
- also a great option if you’re newer to lifting
Quickie Sample Workout
In our training app, we have detailed workout instructions, tons of movement modification/substitution ideas, and there will always be demo videos so you know exactly how to perform each lift.
30-Minute Quickie Workout Sample:
A. EMOM x 12 Minutes
Alternate movements at the beginning of each minute.
Rest remainder of each minute after completing reps.
Min 1: Push-ups x 6-12 reps
Min 2: Bentover Barbell or DB Row x 6-12 reps
Min 3: DB Lateral Raises x 10-15 reps
B. EMOM x 5 Minutes
Complete one set at the beginning for each minute x 6 minutes
Use a weight you can hit ~15-20 reps with
DB Z Press x 10-12 reps
C. AMRAP 5 Minutes
As many rounds and reps as possible in 5 minutes
3 Devils Press
30 Mountain Climbers
Ready to Join the Fun?
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- Click here to join Paragon Training Methods
