Quick and Effective Total Body Workout for Busy Women Over 30

Yelena Miller-Noonan
May 2, 2024
8 min read

Updated: May 9, 2024

Time-Efficient Workout Routine That Can Be Done At Home

Hey there, busy ladies! If you're looking for a workout routine that fits seamlessly into your hectic schedule while still delivering great results, you've come to the right place. Today, I'm sharing a quick and effective total body workout designed specifically for women over 30 who are short on time but big on ambition.

This Total Body Workout for Busy Women is all about targeting key muscle groups—think glutes, quads, hamstrings, and upper body—to help you build strength, tone up, and feel amazing from the inside out. We're focusing on muscular endurance here, using lighter loads for higher rep ranges to really sculpt and define those muscles.

Workout Structure:

Sets: 3 sets per exercise
Reps: Aim for 12 reps per set
Rest: Take 60-90 seconds between sets
Working Intensity/Load: Shoot for an RPE (Rate of Perceived Exertion) of 5-6 (where 10 is max effort)
Tempo: Keep it controlled with a 2-1-2 tempo (2 seconds eccentric/lowering phase, 1 second lifting phase, 2 seconds isometric/holding phase)

Now, let's break it down a bit:

Workout Details:

Perform A1 and A2 exercises as paired sets/superset: Complete all sets of A1 followed by A2 before moving on to the next paired set.
Use as little rest as possible between exercises in each superset.
Focus on technique: Maintain deliberate control and adhere to the 2-1-2 tempo for each rep.
Choose a challenging weight load: You should struggle to complete 12 reps but still maintain good form.

Coach's Notes: Complete each superset 3 times, alternating between the two exercises. Take minimal rest between exercises to keep that heart rate up and maximize efficiency.

Superset 1: x3

A1. Dumbbell Goblet Squat

A2. Dual Dumbbell Floor Press

Superset 2: x3

B1. Dual Dumbbell Romanian Deadlift

B2. Dumbbell Bench/Floor Pullover

Superset 3: x3

C1. Dual Dumbbell Split Squat

C2. Plank: Hold for 30-60 seconds

Track Your Progress: Keep a workout journal or use a fitness app to track your progress. Monitoring your reps, weights, or distances will help you see improvements over time and stay motivated. Remember, progress is progress, no matter how small.

Rest and Recover: Don't overlook the importance of rest and recovery. Allow your body time to repair and rebuild, as this is when progress happens. Incorporate active recovery days, foam rolling, stress-reducing activities (yoga or meditation), and proper sleep into your routine. Sleep is essential for muscle recovery and growth.

Form and Technique: Focus on maintaining proper form and technique throughout each exercise. This ensures you target the intended muscle groups and reduces the risk of injury. If you're unsure about proper form, refer to the exercise descriptions and accompanying videos below.

Superset 1: Exercise Video and Coaching Tips

Dumbbell Goblet Squat

Coaching Tips:

Stand tall and adopt your preferred foot width and positioning. Imagine a straight line from your head to your heels.
Grab a dumbbell and hold it close to your chest, just below your chin. Keep your elbows close to your ribcage.
Create a strong tripod base with your feet. Your weight should be on the back portion of your feet and the base of your big and baby toes. Imagine suctioning your feet to the floor.
Before initiating each squat, take a deep breath, engage your core in a 360-degree brace, and squeeze your glutes for extra stability.
Slowly perform the squat by pushing your hips back and lower yourself down to a range that feels comfortable, maintaining control and proper form. As you squat, try to sit between your heels and keep your torso in a relatively upright position.
Exhale as you rise, driving through your feet. Picture yourself pushing the floor away. Stand tall at the top, fully extending your hips and knees.
Throughout the exercise, prevent your knees from falling inside or outside of your feet. Try keeping your knees aligned with your feet.
Throughout the exercise, maintain a stacked position for your head, torso, and hips. Prevent hyperextension, rounding, or lateral flexion of the lower back, ribcage flare, torso, spine, or hip rotation. Ensure the weight remains evenly distributed.
Throughout the exercise, keep your core braced with a 360-degree contraction around your spine. Simultaneously, sustain glute engagement for overall stability.
Breathe in a manner that feels natural and comfortable for you during the exercise.

Dual Dumbbell Floor Press

Coaching Tips:

Lie flat on your back on the floor. Bend your knees and place your feet flat on the ground.
Hold a dumbbell in each hand, with your palms facing forward.
Position the dumbbells directly above your chest, keeping your upper arms on the floor with elbows bent at 90 degrees and slightly below your shoulder level.
Prior to each movement, take a deep breath, engage your core in a 360-degree brace, and activate your glutes by squeezing them.
Exhale as you start by pressing the dumbbells upward simultaneously. Fully extend your arms without locking your elbows.
Squeeze your chest muscles at the top of the movement. Lower the dumbbells back down to the starting position with control.
Throughout the exercise, keep your elbows close to your body and avoid flaring them out.
Throughout the exercise, focus on keeping your core in a 360-degree, your shoulders down and shoulder blades in full contact with the floor.
Breathe in a manner that feels natural and comfortable for you during the exercise.

Superset 2: Exercise Video and Coaching Tips

Dual Dumbbell Romanian Deadlift

Coaching Tips:

Stand tall with a dumbbell in each hand, feet hip-width apart. Picture a straight line from your head to your heels.
Hold the dumbbells in front of you with a neutral grip, palms facing your body. Keep your shoulders blades down.
Create a strong foundation with a slight bend in your knees. Your weight should be on the back portion of your feet and the base of your big and baby toes. Imagine suctioning your feet to the floor. Maintain this strong foundation throughout the exercise.
Before initiating each repetition, take a deep breath, engage your core with a 360-degree brace, and activate your glutes for stability (squeeze them).
Hinge at your hips, pushing them back as you lower the dumbbells towards the ground. Imagine a rope pulling your hips backward or as if you're gently pressing your hips against a wall. Keep the dumbbells close to your legs, and your back straight.
Lower the dumbbells until you feel a stretch in your hamstrings, maintaining a neutral spine. Your torso should be parallel to the ground.
Exhale as you return to the starting position by driving through your feet and extending your hips forward. Squeeze your glutes at the top.
Throughout the exercise, prevent your knees from locking and maintain a slight bend.
Keep a neutral head position, looking straight ahead.
Throughout the exercise, prevent shoulder shrugging or rounding. Concentrate on keeping your shoulder blades down.
Throughout the exercise, ensure your head, torso, and hips stay in a stacked position. Avoid hyperextension, rounding, lateral flexion of the lower back, ribcage flare, or rotation of the torso, spine, or hips.
Throughout the exercise, brace your core in a 360-degree embrace around your spine. Activate your posterior chain muscles for stability.
Breathe in a manner that feels natural and comfortable for you during the exercise.

Dumbbell Bench/Floor Pullover

Coaching Tips:

Lie on your back on the bench (or floor) with your knees bent, holding a dumbbell with both hands directly above your chest. Keep your feet flat on the floor and maintain a natural arch in your lower back.
Begin with your arms fully extended, ensuring a slight bend in your elbows. Imagine your chest opening up.
Before starting each repetition, take a deep breath, engage your core with a 360-degree brace, and squeeze your glutes for stability.
Lower the dumbbell in a controlled manner behind your head, maintaining a slight bend in your elbows. Focus on the stretch in your lats.
As you bring the dumbbell back to the starting position, exhale and press through your chest. Visualize using your chest muscles to move the weight.
Throughout the exercise, keep your elbows slightly bent to reduce stress on the elbow joints.
Avoid letting your lower back arch excessively during the movement. Maintain the natural curve of your spine.
Ensure your head, torso, and hips stay in contact with the floor. Prevent hyperextension, rounding, or lateral flexion of the lower back, ribcage flare, or torso rotation.
Throughout the exercise, keep your core engaged with a 360-degree contraction around your spine. Simultaneously, sustain glute engagement for overall stability.
Breathe in a manner that feels natural and comfortable for you during the exercise.

Superset 3: Exercise Video and Coaching Tips

Dual Dumbbell Split Squat

Coaching Tips:

Begin in a split stance, one foot forward and the other backward. Hold a dumbbell in each hand, arms fully extended by your sides.
Adopt a neutral spine by aligning your head, torso, and hips. Your front knee should be directly above your ankle, forming a 90-degree angle.
Before each repetition, take a deep breath, engage your core with a 360-degree brace, and activate your glutes for stability.
Lower your body by bending both knees, keeping the majority of your weight on the front foot. Your back knee should gently approach but not touch the ground.
Exhale as you push through the front foot, returning to the starting position. Visualize using your quadriceps and glutes to lift your body.
Throughout the exercise, ensure your front knee tracks over your toes, preventing it from collapsing inward.
Keep your chest proud, shoulders down, and avoid excessive forward lean. Maintain a straight line from your head to your rear heel.
Throughout the exercise, maintain a neutral spine. Avoid hyperextension, rounding, or lateral flexion of the lower back, ribcage flare, or torso rotation.
Throughout the exercise, keep your core engaged with a 360-degree contraction around your spine. Simultaneously, sustain glute engagement for overall stability.
Breathe in a manner that feels natural and comfortable for you during the exercise.

Forearm Plank Hold

Coaching Tips:

Start in a forearm plank position, ensuring your elbows are directly beneath your shoulders, forming a 90-degree angle.
Maintain a straight line from your head to your heels, engaging your core muscles with a 360-degree brace, tuck your chin, and keep your neck in a neutral position.
As you start the plank hold, take a deep breath, filling your lungs with air, brace your core for stability, slightly pull your ribs towards your hips, and squeeze your glutes.
Keep your hips in line with your torso, preventing them from sagging or piking upwards.
Squeeze your glutes to maintain engagement in your posterior chain, ensuring stability and alignment.
Keep your head in a neutral position, avoiding excessive tilting up or down.
Hold the plank position for the desired duration, breathing regularly to maintain oxygen flow.
Be mindful of your shoulder blades; avoid shrugging or allowing them to collapse towards your spine. Do not keep your shoulder blades pinned.
Maintain a relaxed neck and jaw; tension in these areas is unnecessary for the plank hold.
Throughout the exercise, maintain a straight line from your head to your heels. Avoid hyperextension, rounding, or lateral flexion of the lower back, ribcage flare, or torso rotation, or hips collapse or pike.
Breathe in a manner that feels natural and comfortable for you during the exercise.

Feeling up for the challenge? Push yourself with proper form, and feel free to gradually increase the intensity or weight load as you progress.

Progression: As you become more comfortable with the exercises, consider increasing the number of sets or progressing to a higher resistance band or heavier weights. Gradually challenging yourself will help you build strength and continue progressing throughout the program.

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In Health and Strength,

Coach Yelena 💕