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Maximising Gains in Minimum Time: A Male Model's 30-Minute Bodyweight Workout Routine for Men

Over the years, I have gradually simplified my workout routine. I think I have finally found one I can build on and enjoy. Maximising gains in minimum time in just 30 minutes. Now, let me share with you why.



1) Convenience

2) I have post-op scoliosis fusion surgery done

3) Time & Patience

4) It's really effective


Working out can be a hassle for me, going to the gym, sitting around waiting for the machine, resting between sets, and yada, yada, yada! By the time I have finished gym after work, it's 10pm.


I have run out of patience, and now I just want a fast regime that I can do anywhere, literally ANYWHERE! So, I just go for a bodyweight workout, rarely with a light set of weights.


Bodyweight Workout Lineup

  • X100 Push-ups

  • X50 Burpees

  • X50 Mountain Climbers


I also had post-op fusion surgery for scoliosis, but I don't use that as an excuse to keep myself from being active. In fact, I can do most everyday things. I just have to watch my back; if not, a strain will take about 2 weeks for me to recover.


This is where bodyweight exercises come into play, they are low-impact, easy on the joints, and help improves muscle strength and flexibility.



I have about 3 jobs. Some days are busier than others, and if I can save some time, why not?

  • A full-time Marketing role

  • Modelling

  • Social Media Content Creator


Most days, I finish my full-time job at 5pm. I have my dinner, workout and immediately get on to content creation by 6.30pm.


When I'm modelling and travelling, I just do it in my AirBnB or hotel room.


If I'm quick, I can complete it in 15 minutes, but I'm a daydreamer, so 30 minutes is all I need versus 2 to 3 hours in the gym.


Working out in my relation's house in London

Below are the benefits of the bodyweight workout I think I've reaped off the most.

  • Fast: Time-Effective

  • Free: Cost Effective

  • Convenient: Easy to do anywhere

  • Effective: Improve muscle strength, cardiovascular fitness, flexibility and balance

  • Scalability & Variety: It can be modified to suit any fitness level, from beginners to advanced level


Where did I get the inspiration from?

Sometime in December 2021, I saw a guy on social media challenge himself with 100 push-ups for 100 days. I took the same idea, applied it myself and made it my own.


Initially, it was difficult, and I could only do 20 at a time. By the end of 100 days, it became so easy, and 5 mins were all I needed. I did it every day without fail, except when I was down with covid and a cold.



This regime has helped me with my posture, strength and overall confidence. I feel taller and leaner in a subtle manner. Not overly buff.


I've enjoyed it so much that I built on my regime and added 50 burpees for the rest of 2022 and 50 mountain climbers this year.


If you can, I suggest you take on this challenge. It's great for everyone! Most importantly, enjoy it! You don't need scoliosis or feel obliged to do 100 push-ups for 100 days. Starting with half of that would be a GREAT beginning! Start small and build on it.


So what do you think of the workout regime, or share yours with me?



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