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Full Body At-home Workout


Reaching our fitness goals requires consistency in both diet and exercise. But do you ever feel like you just don’t have enough time in the day to get to UFC GYM for a Boxing class or to the beach for a mile run? We all have those days, and that’s why we developed this quick, yet effective 30-minute workout that you can do from home. All you need is a pair of dumbbells & the motivation to make it happen. So, keep your eye on the prize and let’s get to work!


5 minute AMRAP (as many reps as possible):

5 inchworm to push-up

5 burpee

5 V-ups

*Repeat this sequence as many times as you can in 5 minutes with minimal rest between sets.

The Workout

This workout is split between lower and upper body. You will perform a sequence of targeted exercises with high-intensity cardio movements between to keep the heart rate high and burn unwanted fat.


10 Push-up to Row- start in a plank position with your hands on the dumbbells. Perform 1 pushup, row your right arm keeping your elbow tight towards your body, row your left arm. Repeat 10 times.

HIIT- 20 seconds high knee runs

10 Front Raise to Lateral Raise- hold the dumbbells in front of you, with your palms down, raise your arms directly in front of you, stopping at shoulder level. Lower your arms back to the starting position. With your palms down, raise your arms out to the side, stopping at shoulder level. Lower your arms. Repeat this sequence 10 times.

HIIT- 20 seconds burpee with knee tuck

10 Bicep Curl to Underhand Front Raise- hold the dumbbells at your side with your palms facing forward, perform 1 bicep curl and lower your arms to the starting position. Keeping a slight bend in the elbows and the palms forward, raise your arms to shoulder level and lower. Repeat this sequence 10 times.

HIIT- 20 seconds jumping lunges

*Repeat this sequence 3 times, with minimal rest between rounds.


15 Sumo Squat- Start in a standing position with dumbbells in hand, feet slightly past shoulder width, and toes pointed out. Bend your knees to a squat position keeping your knees pointing over your toes. Come back to standing position, squeezing the glutes. Repeat 15 times.

HIIT- 20 seconds broad squat jumps

15 Lunge with Pulse- Start in a split stance with your front foot firmly planted into the floor and your heel raised on your back leg. Bend both legs, driving your back knee towards the ground, come up 2 inches for a pulse, lower 2 inches, straighten legs back to standing position. Repeat 15 times before switching legs.

HIIT- 20 seconds plank jacks

Glute Bridge Combo- Start lying on the floor with both feet firmly planted into the floor. Raise hips as high as you can and lower back to the floor. Repeat 15 times. Staying in the same position, raise your right foot to the ceiling, perform 15 single leg glute bridges. Repeat on the left leg.

HIIT- 20 seconds squat jumps

*Repeat this sequence 3 times, with minimal rest between rounds.


Hold an elbow plank for as long as you can!

So, next time you are about to make an excuse to not get a workout in, remember that you have two options: make progress or make excuses. Make progress with this 30-minute workout and finish feeling satisfied. Good luck!

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