Strength In 30

With just three 30-minute workouts each week (Lower Body, Upper Body, and Full Body & Core), this program is super achievable and efficient, while still being designed to help you see results through muscle activation, strength sets, compound lifts and progressive overload. If you have more time, simply add on the optional 7-minute finishers.

While there's plenty of movement variety throughout each week to keep your training fun and fresh, some exercises repeat throughout the program to ensure you’re progressing and building strength effectively.

When it comes to building strength and seeing results with these 30-minute workouts, Kayla has five tips:

1. Prioritise control over speed: Go for slow, controlled reps create better muscle engagement and results. Rushing just wastes the work and can mean you’re recruiting the incorrect muscles.

2. Choose challenging weights: Your sets should feel hard, but doable. If it feels easy, your body won’t be sufficiently challenged to adapt and grow.

3. Don’t skip activation: The warm-up activates the muscles you’re about to train so that every rep works harder for you.

4. Rest with intention: Rest is short to keep sessions under 30 minutes, but if you have the time and need an extra 20-30 seconds to recover and lift better, take the rest.

5. Come prepared and commit: Know the workout before you start so there’s no wasted time. These sessions are short, so show up focused, push yourself, and 30 minutes is enough.