3 Day Full Body Split Workouts That Only Take 30 Minutes (No Equipment)

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Are you looking for an effective way to get fit without spending too much time or money?

A 3-day full body split workout may be the answer. These types of workouts can give you a great workout in 30 minutes and require no equipment, making them perfect for busy people with limited resources.

This article will discuss how to maximize your time and design a program tailored to your goals while providing tips on proper form and technique. So if you’re ready to take your fitness journey up a notch, read on!

Overview of the 3-day Full Body Split workouts

3-day full-body split workouts are a great way to maximize your time and get the most out of your workout. This routine allows you to target multiple muscle groups each session to focus on building strength or increasing endurance during each session.

With no necessary equipment and only 30 minutes per session, 3-day full body splits are perfect for busy people looking to fit without spending too much time or money.

To ensure you’re getting an effective workout with maximum results in a minimal time, it’s important to understand proper form and technique when performing these exercises.

Therefore we will also discuss how to perform each exercise correctly and provide tips on how to design a program tailored to your goals so that you get the most out of your 3-day full-body split workouts.

Tips on proper form and technique for a 3-day Full Body Split workouts

Good form and technique are essential for getting the most out of 3-day full-body split workouts. Proper form helps to ensure you correctly target each muscle group while preventing potential injuries or limitations.

To maximize your time and get the desired results, it’s important to understand how to perform each exercise correctly and incorporate proper warm-up and cool-down techniques into your 3-day program.

This means keeping your back straight with shoulders pulled back, chest lifted, and chin tucked throughout all exercises, such as squats, deadlifts, or pull-ups.

Proper breathing is another critical component of proper form in a 3-day full-body split workout routine. Exhaling on exertion (when pushing/pulling) will help provide more power and stability, leading to more efficient results.

Conscious breathing helps to relax the mind and body to ensure that the 3-day program is enjoyable and effective.

Finally, proper rest and recovery time is essential for any 3-day full-body split workout routine. Taking breaks in between sets or days will allow your body to rest and recover so it can be prepared for the next workout session.

It’s important to listen to your body and stop if you feel any pain or discomfort to prevent potential injuries.

By following these three tips, any 3-day full-body split program can be maximized for effectiveness while also helping to ensure that your body is comfortable and injury-free.

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Benefits of the 3-day Full Body Split workouts

The 3-day full body split workout is ideal for getting fit quickly and efficiently. This type of workout allows you to target different muscle groups each day, maximizing your time in the gym and helping you achieve your fitness goals.

This program is perfect for those short on time, as it can be done with no equipment and in only 30 minutes a day.

The 3-day full body split workouts offer many benefits that make them an attractive option for anyone looking to improve their fitness level. These programs involve multiple muscle groups working together, which can help increase overall strength more quickly than isolation exercises like bicep curls or triceps extensions.

On the other hand, if improving coordination or increasing endurance is the main objective, then lighter weights with higher repetitions should be used to provide a good balance of strength and endurance training.

Overworking one part of your body too often could lead to injury, so it’s essential to have a well-rounded 3-day split program for optimal results. 3-day splits also allow you to design a program tailored to your fitness goals to work towards them efficiently and effectively.

With proper form, conscious breathing, and adequate rest, 3-day split workouts can be maximized for effectiveness while also helping you achieve your fitness goals. So if you’re looking for an effective way to fit in only 30 minutes a day, then 3-day full-body split workouts may be the perfect solution.

Sample 3 day workout Split Routine with no equipment

Below you’ll find two separate 3 day full body workout routine for beginners.

First Sample SplitDay 1

Squats3 sets of 10 reps
Push-ups3 sets of 10 reps
Crunches3 sets of 30 reps

First Sample Split — Day 2

Lunges3 sets of 10 reps
Shoulder Taps3 sets of 10 reps
Walk out Plank to Pushup3 sets of 10 reps
Calf Raises3 sets of 15 reps

First Sample Split — Day 3

Glute Bridges3 sets of 30 reps
No Jump Burpee3 sets of 30 reps
Russian Twist3 sets of 10 reps

Second Sample Split — Day 1

B-Stance Squat3 sets of 10 reps
Spiderman Pushups3 sets of 10 reps (5 each leg to elbow)
Lying Leg Raise3 sets of 30 reps

Second Sample Split — Day 2

Frog Pumps3 sets of 30 reps
Push-ups3 sets of 10 reps
Crunches3 sets of 30 reps
Calf Raises3 sets of 15 reps

Second Sample Split — Day 3

Walking Lunges3 sets of 15 reps
Walk out Plank to Pushup3 sets of 10 reps
Lying Leg Raise3 sets of 30 reps

These are just some sample 3-day full-body split workouts that can be completed in only 30 minutes for each session. It is important to note that proper form and technique should be used while performing exercises, as incorrect form can lead to injury.

Additionally, rest days are essential for muscle recovery and growth, so make sure to give yourself at least one full day off between workout sessions.

Common mistakes to avoid when full body 3-day split

For those looking to get fit quickly and efficiently, 3-day full-body split workouts are the perfect solution! With only 30 minutes of exercise each day, you can transform your body in no time without breaking the bank.

However, it is essential to avoid common mistakes when doing 3-day splits to maximize results and prevent injury.

One of the most common 3-day full-body split workout mistakes is not allowing enough rest between sessions. This type of workout requires intense focus and energy, so it’s important to give your body ample time for recovery for you to perform at your best during each session.

Additionally, inadequate rest can lead to overtraining, which can cause fatigue, muscle soreness, and even injury if left unchecked. Therefore, make sure you allow yourself at least one full day off between 3-day split sessions so your muscles have enough time to recover correctly before beginning another routine.

Another mistake people commonly make while doing 3-day splits is not using proper form while performing exercises. Proper form plays an essential role in any fitness program, as incorrect form can lead to poor results and even injury.

Make sure to familiarize yourself with the proper form for each exercise and focus on good form throughout your 3-day split workout sessions to maximize results and prevent injury.

Finally, another mistake people commonly make when doing 3-day full-body split workouts is not varying the program enough. While it is important to focus on the same 3-day split throughout each session, mixing up your program by doing different exercises and sets to target various muscle groups and challenge yourself is also beneficial.

This will help keep you motivated and prevent you from becoming stale with your routine.

By avoiding these 3-day full body split workout mistakes, you can maximize your results and get fit in only 30 minutes each session.

Final thoughts on 3-day Full Body Split workouts

Ready to get in shape fast? A 3-day full body split workout offers a cost and time-efficient solution, so you can maximize your physical fitness without breaking the bank!

By targeting different muscle groups each session, 3-day splits allow you to make the most of your workout in only 30 minutes a day. To maximize results and prevent injury, it is important to use proper form while performing exercises, give yourself enough rest between sessions, and vary your program by doing different exercises and sets.

When designing your 3-day full-body split workout program, it is important to tailor it to achieve your fitness goals. Whether you want to build muscle mass or lose weight, setting realistic goals for yourself can help keep you motivated throughout the process.

Additionally, if you find that one particular exercise isn’t working for you, don’t be afraid to switch things up by trying out new exercises or changing the order of your routine.

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