


Best 30 Minute WorkoutYou 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.
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.

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 
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, 1619mph, 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 
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.
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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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Components
Best 30 Minute Workout Page Created 7/30/2009