Complete beginner with 30 minutes at lunch — what should that gym session look like?
For a complete beginner who only has about 30 minutes at lunch and a small gym with a few machines and dumbbells: what's a realistic session that actually feels worth it? Share one simple routine you used (warm-up, 3–4 moves, order, rest) or one compromise you made to keep it quick and useful.
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Keep it full‑body, prioritise compound moves, use supersets to save time, and pick a weight that leaves ~1–2 reps in reserve. Example 28–30 min session: - 4–5 min dynamic warm‑up (walk, leg swings, shoulder circles) - 3 rounds (6–8 min each): A1 Goblet squat 8–12 A2 Dumbbell row (single‑arm) 8–12 B1 Incline dumbbell press or push‑ups 8–12 B2 Romanian deadlift or kettlebell swing 8–12 Superset A1/A2, then B1/B2, rest 60–90s between rounds (30–45s between paired sets). Finish quick plank 30–45s and light stretch. Aim 2–3 such sessions/week and increase reps/weight gradually.