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Do you dream of onboarding multiple clients and running a successful fitness class? Or do you want your busy clients to follow a dedicated workout plan that they can stream online from their homes?
Free workouts are the best way to market your fitness business. Create the content, share it on your social media handle or a fitness app, and get people moving.
Here is a quick 30-minute workout routine we believe your clients will appreciate. The free workout plan is rigorous, enjoyable, packs intensity, and trains every part of the body.
So, without further ado, let’s begin:
Squats: For Thighs - 2min
A simple body-weight exercise squats tone the lower body, especially the thighs. It strengthens the legs, burns calories, and helps shed weight. In a short burst of two minutes, do as many simple squats as possible.
Deadlift: For Hamstrings - 2min
Deadlift trains the three hamstrings muscles important for knee stabilization and running faster. The conventional deadlift stretches the hamstrings to provide peak spinal flexion muscle movement and hip flexion movement.
Do conventional deadlifts for two minutes with comfortable weights. Just ensure that you’re maintaining your form throughout the workout.
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Bridge: For Glutes - 2min
The bridge exercise is simple yet very effective. It predominantly trains the glutes (butt muscles) and the hamstrings.
Begin with the bridge starting position, tighten your abdomen and glutes, raise your hips to form a straight line from your knees to shoulders, hold the position for 20 seconds, and lower the hips to get back. Repeat the exercise for two minutes.
Push-Ups: For Chest and Core - 2min
If you’re creating a 30-minute exercise routine, push-ups should be part of your regimen. Push-ups are ideal for the chest and core and engage the biceps and shoulders. Do as many regular push-ups as possible in two minutes.
Chest Press: For the Chest - 2min
Chest press tones your chest muscles. Use dumbbells or a barbell for chest press. Lie face-up on a bench, relax your spine, and press the weights from your chest toward the ceiling. Do this for 2 min with a small break after every ten reps.
Bent-Over Row: For Back and Biceps - 2min
It’s an easy workout for back muscles and biceps. You can begin the exercise by bending over a bench with one leg on and a free arm on the bench. Keep your back straight and lift the hand with the free weight toward the hip until it is slightly over horizontal. Bring back to the original position and repeat for 2 minutes.
Shoulder Press: For Shoulders - 2min
You can perform the exercise standing or seated, using free weights. Take dumbbells in each hand, keeping them at the shoulders with elbows bent. Push the weights towards the ceiling while keeping the shoulders away from the ears and bring them down to the original position. Continue for two minutes.
Cable Pull Down: For Upper Back - 2min
Use the cable pull machine and do the exercise for two minutes. Sit straight, extend your arms and grasp the bar. Pull the bar down to the chest and repeat for two minutes.
Bicycle Crunch: For Core & Abdominals - 2min
The perfect workout for abs and core, the two-minute routine will burn calories and tighten your core. Lie down with hands behind the head. Lift the head, and bring the upper body to the right while pulling the right knee towards the head.
Repeat the same for the left side.
Side Plank: For Core or Abdominals - 2min
Start on the side plank position and lift the hips higher, then to the plank, and then lower. Do this exercise for 2 minutes.
Cardiovascular Training - 10min
Use 1-minute intervals of moderate to high-intensity speed. You can use a treadmill or a bicycle for cardio. Just ensure that your body moves throughout the 10 minutes.
Take Away
A free 30 min workout plan is a brilliant way to get your fitness training business traction. Market it as an exercise routine for beginners, tap the right audience, and the clients will follow through.
What exercise forms do you include in your workout regimen? Do you have any suggestions for adding or removing any exercise form from this free workout plan?
Want to create endless variations of this routine without spending hours planning? Our AI Workout Generator helps you instantly design custom workouts for your clients keeping your content fresh and your audience engaged.
Meet the author
FitBudd
Empowering coaches and trainers to thrive, FitBudd is the ultimate personal training software for accelerated business growth.
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Yangzey Sherpa leads content strategy at FitBudd, overseeing content planning and execution across fitness-focused digital channels. With over five years of experience in SEO and content, she works closely with the fitness industry to ensure content aligns with the needs of coaches, trainers, and gym owners. Her role keeps her deeply connected to fitness business workflows, coaching models, and how professionals use digital platforms to grow.
Apra Pathak has worked closely within the fitness niche for several years, supporting personal trainers and fitness coaches through content and digital marketing initiatives. Her experience centers on understanding how fitness professionals build visibility, communicate value, and engage clients online. Through sustained involvement with fitness-focused platforms and audiences, she has developed a strong understanding of the digital needs and growth challenges faced by modern fitness businesses.
Aishwarya Mehra has been actively involved in fitness-focused digital marketing, working closely with brands and platforms that serve coaches, trainers, and fitness businesses. Her experience spans engagement-driven strategies designed specifically for fitness audiences. Through ongoing exposure to fitness campaigns and communities, she remains closely aligned with how fitness professionals attract, convert, and retain clients in digital environments.
Suchandra Das has contributed content within the fitness niche, working on resources designed for coaches, trainers, and fitness business owners. Her experience involves supporting fitness-related topics with clear, structured, and accessible content. Through consistent involvement with fitness-focused platforms, she has developed familiarity with coaching workflows, client communication, and the informational needs of fitness professionals.
FitBudd is a fitness technology platform built exclusively for coaches, personal trainers, gym owners, and fitness professionals. The platform supports fitness businesses through branded apps, white-labeled solutions, and websites designed around real coaching and training workflows. FitBudd works closely with the global fitness community, maintaining deep, ongoing involvement in the fitness industry.
Ankit Uniyal has worked extensively with fitness-focused content, supporting platforms that cater to personal trainers, gym owners, and fitness professionals. His experience includes optimizing and structuring content around fitness-related search behavior and user intent. Through continued involvement in the fitness niche, he has gained a strong understanding of how trainers and coaches build discoverability and authority online.
Saumya Mittal is the Co-Founder and CEO of FitBudd. Since 2021, she has been actively engaged in the fitness technology sector, collaborating with global fitness companies to foster digital growth and scalable operations. With over a decade of experience leading high-impact projects in engineering and operations, Saumya has a strong background in developing reliable and scalable systems. Through FitBudd, she is dedicated to addressing the evolving needs of fitness professionals worldwide.
Kinshuk Snehi has been closely involved in the fitness space for over four years. Through his work at FitBudd, he has contributed to shaping how fitness professionals build their online presence, attract clients, and scale sustainable coaching businesses. Deeply interested in the intersection of fitness, technology, and growth, Kinshuk brings a hands-on understanding of the challenges faced by modern trainers. His passion lies in building systems and strategies that support long-term consistency, both in fitness journeys and business growth.
Kanika Verma has been closely involved in building solutions for the fitness industry, working with platforms used by coaches and trainers globally. Her experience includes direct exposure to fitness coaching workflows and operational needs. Through sustained involvement in fitness-focused product development, she has developed a strong understanding of how fitness professionals manage clients, programs, and daily operations.
Tanya Sharma has worked on branding initiatives within the fitness niche, supporting fitness platforms and businesses with visual identity design. Her experience includes creating brand systems used by coaches, trainers, and fitness-focused products. Through ongoing involvement in fitness-related design projects, she remains closely connected to how fitness brands communicate trust and professionalism.
Niharika Sonavane has contributed to visual design projects within the fitness industry, supporting platforms and brands serving fitness professionals. Her experience spans creating digital assets used across fitness apps, websites, and marketing materials. Through continued work in the fitness niche, she remains closely aligned with the visual communication needs of coaches and fitness businesses.
Elesh Patel has worked extensively on marketing initiatives within the fitness niche, managing paid campaigns for fitness-focused products and services. His experience includes supporting platforms that target personal trainers, gym owners, and fitness creators. Through long-term involvement in fitness marketing, he remains closely connected to how fitness professionals discover and adopt digital tools.
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