Best 30 Minute Workout

You can find the best 30 minute workout from the selection of activities listed below. The activities are rated by the number of calories they burn and how many of the 12 components of fitness the activity improves.



Just remember no activity will improve your fitness if you do not do it regularly. So make sure you enjoy it even if has the best 30 minute workout rating. You should also try to vary your exercise so choose several activities that you enjoy to make up your exercise habit.

Don't agree with how your favorite activity is rated on the best 30 minute workout page please tell us your opinion by filling out the form at the bottom of this page. Also, if you don't see an activity you are interested in on the best 30 minute workout page please request it to be added to this page on the same opinion form.

First is the top 5's list of the best 30 minute workout followed by the spreadsheet of the best 30 minute workout data that can be exported for further analysis. Then each activity is listed alphabetically with the fitness components they improve.


Top 5 Best 30 Minute Workout Fitness Component Improvements

Activity (1 hour) 130lbs 155lbs 190lbs Components
Gymnastics, general 236 281 345 10
Aerobics, general 354 422 518 8
Handball, general 708 844 1035 7
Racquetball, casual, general 413 493 604 7
Squash 708 844 1035 7
Tennis, general 413 493 604 7


Top 5 Best 30 Minute Workout Calorie Burning Activities

Activity (1 hour) 130lbs 155lbs 190lbs Components
Running, 10.9 mph (5.5 min mile) 1062 1267 1553 3
Bicycling, >20mph, racing 944 1126 1380 3
Running, 10 mph (6 min mile) 944 1126 1380 3
Running, 9 mph (6.5 min mile) 885 1056 1294 3
Running, stairs, up 885 1056 1294 3
Running, 8.6 mph (7 min mile) 826 985 1208 3
Running, 8 mph (7.5 min mile) 797 950 1165 3
Running, 7.5mph (8 min mile) 738 880 1078 3
Bicycling, stationary, very vigorous effort 738 880 1078 2
Handball, general 708 844 1035 7
Squash 708 844 1035 7
Bicycling, 16-19mph, very fast, racing 708 844 1035 3
Running, 7 mph (8.5 min mile) 679 809 992 3
Swimming, butterfly, general 649 774 949 5
Running, 6.7 mph (9 min mile) 649 774 949 3
Bicycling, stationary, vigorous effort 620 739 906 2
Racquetball, competitive 590 704 863 6


Best 30 Minute Workout Components Spreadsheet





Understanding my ratings of the Best 30 Minute Workout

While a lot of activities improve muscular strength and endurance. I only rated them if they improved those 2 components for the whole body. Biking or running are not listed as improving muscular strength or endurance components because they did not improve the upper body.

If a best 30 minute workout activity increases either muscular strength or speed, by definition it must increase power.


Aerobics

1 - Body Composition - Y
2 - Flexibility - Y
3 - Cardiovascular Endurance - Y
4 - Muscular Endurance - Y
5 - Muscular Strength - Y
6 - Speed - N
7 - Power - Y
8 - Reaction Time - N
9 - Agility - Y
10 - Coordination - Y
11 - Static Balance - N
12 - Dynamic Balance - Y


Bicycling

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - Y
4 - Muscular Endurance - N
5 - Muscular Strength - N
6 - Speed - N
7 - Power - N
8 - Reaction Time - N
9 - Agility - N
10 - Coordination - N
11 - Static Balance - N
12 - Dynamic Balance - Y


Circuit training

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - N
4 - Muscular Endurance - Y
5 - Muscular Strength - N
6 - Speed - N
7 - Power - Y
8 - Reaction Time - N
9 - Agility - N
10 - Coordination - N
11 - Static Balance - N
12 - Dynamic Balance - N


Gymnastics

1 - Body Composition - Y
2 - Flexibility - Y
3 - Cardiovascular Endurance - Y
4 - Muscular Endurance - Y
5 - Muscular Strength - Y
6 - Speed - N
7 - Power - Y
8 - Reaction Time - N
9 - Agility - Y
10 - Coordination - Y
11 - Static Balance - Y
12 - Dynamic Balance - Y


Handball

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - Y
4 - Muscular Endurance - N
5 - Muscular Strength - N
6 - Speed - Y
7 - Power - N
8 - Reaction Time - Y
9 - Agility - Y
10 - Coordination - Y
11 - Static Balance - N
12 - Dynamic Balance - Y


Health club exercise

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - Y
4 - Muscular Endurance - Y
5 - Muscular Strength - N
6 - Speed - N
7 - Power - N
8 - Reaction Time - N
9 - Agility - N
10 - Coordination - N
11 - Static Balance - N
12 - Dynamic Balance - N


Jogging

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - Y
4 - Muscular Endurance - N
5 - Muscular Strength - N
6 - Speed - N
7 - Power - N
8 - Reaction Time - N
9 - Agility - N
10 - Coordination - N
11 - Static Balance - N
12 - Dynamic Balance - Y


Lacrosse

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - N
4 - Muscular Endurance - N
5 - Muscular Strength - N
6 - Speed - Y
7 - Power - N
8 - Reaction Time - N
9 - Agility - Y
10 - Coordination - Y
11 - Static Balance - N
12 - Dynamic Balance - Y


Racquetball

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - Y
4 - Muscular Endurance - N
5 - Muscular Strength - N
6 - Speed - Y
7 - Power - N
8 - Reaction Time - Y
9 - Agility - Y
10 - Coordination - Y
11 - Static Balance - N
12 - Dynamic Balance - Y


Running

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - Y
4 - Muscular Endurance - N
5 - Muscular Strength - N
6 - Speed - N
7 - Power - N
8 - Reaction Time - N
9 - Agility - N
10 - Coordination - N
11 - Static Balance - N
12 - Dynamic Balance - Y


Squash

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - Y
4 - Muscular Endurance - N
5 - Muscular Strength - N
6 - Speed - Y
7 - Power - N
8 - Reaction Time - Y
9 - Agility - Y
10 - Coordination - Y
11 - Static Balance - N
12 - Dynamic Balance - Y


Stair-treadmill ergometer

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - Y
4 - Muscular Endurance - N
5 - Muscular Strength - N
6 - Speed - N
7 - Power - N
8 - Reaction Time - N
9 - Agility - N
10 - Coordination - N
11 - Static Balance - N
12 - Dynamic Balance - Y


Stretching

1 - Body Composition - N
2 - Flexibility - Y
3 - Cardiovascular Endurance - N
4 - Muscular Endurance - N
5 - Muscular Strength - N
6 - Speed - N
7 - Power - N
8 - Reaction Time - N
9 - Agility - N
10 - Coordination - N
11 - Static Balance - Y
12 - Dynamic Balance - N


Swimming

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - Y
4 - Muscular Endurance - Y
5 - Muscular Strength - Y
6 - Speed - N
7 - Power - N
8 - Reaction Time - N
9 - Agility - N
10 - Coordination - Y
11 - Static Balance - N
12 - Dynamic Balance - N


Tennis

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - Y
4 - Muscular Endurance - N
5 - Muscular Strength - N
6 - Speed - Y
7 - Power - N
8 - Reaction Time - Y
9 - Agility - Y
10 - Coordination - Y
11 - Static Balance - N
12 - Dynamic Balance - Y


Walking

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - Y
4 - Muscular Endurance - N
5 - Muscular Strength - N
6 - Speed - N
7 - Power - N
8 - Reaction Time - N
9 - Agility - N
10 - Coordination - N
11 - Static Balance - N
12 - Dynamic Balance - Y


Wallyball

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - N
4 - Muscular Endurance - N
5 - Muscular Strength - N
6 - Speed - Y
7 - Power - N
8 - Reaction Time - Y
9 - Agility - N
10 - Coordination - N
11 - Static Balance - N
12 - Dynamic Balance - Y


Water aerobics

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - Y
4 - Muscular Endurance - Y
5 - Muscular Strength - Y
6 - Speed - N
7 - Power - N
8 - Reaction Time - N
9 - Agility - Y
10 - Coordination - N
11 - Static Balance - N
12 - Dynamic Balance - N


Weight lifting

1 - Body Composition - Y
2 - Flexibility - N
3 - Cardiovascular Endurance - N
4 - Muscular Endurance - Y
5 - Muscular Strength - Y
6 - Speed - N
7 - Power - N
8 - Reaction Time - N
9 - Agility - N
10 - Coordination - N
11 - Static Balance - N
12 - Dynamic Balance - N





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Best 30 Minute Workout Page Created 7/30/2009


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