We know how difficult it can be to make the time for a workout in between your busy schedule. We're here to spread the good news that you don't need to commit to hour-long workouts to achieve your fitness goals. Shorter workouts can actually be just as effective!
For our EVOLVE Challenge, we're so excited to introduce a brand new training style to MWU, that will allow you to achieve maximum results with 30 Minute Express workouts.
The 30 Min Express workouts have been designed by Coach Rachel Dillon to help you preserve or build muscle, and transform your overall body composition in just 6 weeks.
By completing these gym-based workouts you'll be targeting your full body, with the primary focus on sculpting your lower body and building a strong core.
What type of workouts you can expect
We've introduced 30 Min Express workouts to ensure you have access to short, effective workouts to fit into even the busiest of schedules and complete anytime.
You'll experience a mix of resistance and circuit-style workouts, designed for high energy expenditure to give you maximum results in a shorter period.
Expect a mix of weighted workouts targeting specific muscle groups, and challenging HIIT cardio days to get your heart rate going.
Check out the 30 Min Express training split and give one of the sweaty sessions a go.
30 Min Express sneak peek
Get ready to feel the heat with this 20-minute full body workout, targeting your quads, shoulders and core.
The goal is to complete as many rounds as you can in 20 minutes. As a guide, you should be aiming to complete at least 3 rounds within the 20-minute period.
Move quickly between each exercise, having no longer than 10 seconds rest between exercises.
Set your timer, and let's get moving!
A1. Box Jumps: 10 reps
A2. Dumbbell Squats: 10 reps
A3. Dumbbell Burpees: 10 reps
A4. Dumbbell Reverse Lunge to Press: 10 reps each leg
A5. Modified V Sits: 10 reps
Continue repeating exercises A1-A5 as many times as possible within 20 minutes.
Hooked and wanting more? For another killer sweat session, give this 30 Min Express workout a go, guided by Coaches Rachel and Emma Dillon.
Need some new activewear to motivate you to get to the gym? Rachel and Emma are wearing Crop Shop Boutique's latest FADE collection! Shop the FADE Collection here.
What you'll need
A standard gym should contain all the equipment you'll need to complete the 30 Min Express workouts.
However if you prefer to train from home, you'll need a set of dumbbells (ideally two sets, one lighter for upper body, and a heavier set for lower body), a bench or sturdy furniture, resistance bands, booty bands, ankle weights, a skipping rope, an exercise ball, a yoga mat and power bands.
Shop our essential gym items in the Move With Rachel Bundle.
Places for our EVOLVE Challenge have now closed as the challenge has officially started.
However we have a variety of programs that are available all year round, with a new intake starting every Monday.