Quick 30-Minute Workout Split for Busy Parents – Jeremy Scott Fitness Scottsdale AZ
Quick 30-Minute Workout Split for Busy Parents – Jeremy Scott Fitness Scottsdale AZ
At Jeremy Scott Fitness in Scottsdale, AZ, we know that busy parents don’t have time to waste on ineffective workouts. Between work, kids, and life’s chaos, you need a fast, efficient, results-driven workout plan that you can do at home or in the gym.
This Quick 30-Minute Workout Split is designed for maximum efficiency — helping you build strength, increase energy, and reduce stress in just 3–4 short sessions per week.
Day 1 – Full Body Strength A
Equipment: Dumbbells + Bench (or floor)
Circuit – 3 Rounds:
Goblet Squats – 10 reps
Dumbbell Chest Press – 10–12 reps
Dumbbell Bent-Over Rows – 10 reps
Glute Bridge – 12–15 reps (feet on bench or floor)
Plank Hold Shoulder Taps – 60 seconds
Day 2 – Quick Conditioning (Bodyweight or Dumbbell)
Option A – No Equipment (20-Minute EMOM)
Minute 1: 15 Air Squats
Minute 2: 10 Push-Ups
Minute 3: 30 Jumping Jacks
Minute 4: 10 Burpees
Repeat for 5 rounds
Option B – Dumbbell MetCon (3 Rounds)
Dumbbell Thrusters – 10 reps
Dumbbell Swings or Snatches – 10 per arm
Renegade Rows – 8 per side
Jump Rope or Mountain Climbers – 30 seconds
Day 3 – Full Body Strength B
Equipment: Dumbbells
Circuit – 3 Rounds
Reverse Lunges (DB optional) – 8–10 per leg
Dumbbell Shoulder Press – 10–12 reps
Romanian Deadlifts – 10 reps
Dumbbell Hammer Curls – 12 reps
Side Plank with Rotation – 30 sec per side
Day 4 – Active Recovery (Optional)
20–30 minute walk, ruck, or light bike ride
10 minutes of mobility, yoga, or stretching
Foam roll + deep breathing
Parent-Friendly Training Rules
Train at home — morning, lunch break, or after the kids are asleep.
Focus on compound exercises for maximum results in minimal time.
Track your progress: weight lifted, rounds completed, or time.
Kid-friendly? Let them join in with light dumbbells or bodyweight exercises.
Take the Guesswork Out – Join the Jeremy Scott Fitness App
Want to make this even easier? Get access to the Jeremy Scott Fitness App — 100% FREE for your first week.
Inside, you’ll find:
2,000+ step-by-step videos
27 full video programs (30 days to 10 weeks)
Follow-along mobility flows for pain relief and flexibility
Nutrition content, recipes, and eating videos
Private community forum and live Q&A access
Direct coaching support from Jeremy Scott
📲 Click Here to join now and see for yourself — no excuses, just results.
More Resources for Busy Parents
If you liked this workout, check out:
Until next time: Eat well, train hard, & be nice to people.
If you need some help with your programming, want a little extra coaching or wish to join an amazing community working with us hit the Start Training button and lets chat more about your goals.
As always any questions just ask I am happy to answer.
Until next time eat well, train hard & be nice to people.
