In today’s fast-paced world, you really have to be on your game to get everything done and trying to fit in an exercise program can be a real challenge.

How much time can you actually dedicate to an exercise program and then stick to it? And what is the right program for you? Some people want to lose weight while others might want to increase strength.

I have researched some of the best exercises for a total body workout for both strength and tone and have come up with the perfect 30-minute program. Every exercise begins from the ground up, meaning start by pushing through the floor with your feet tensing as many muscles as possible without compromising form. Take 15-seconds of recovery time between sets.

Squats. Depending on your ability level and present conditioning, you can squat from a sit to stand position using a chair or bench and working up to placing a bar across your chest. The key here is using your hips and keeping your back straight. Do 3 sets of 12.

Mountain Climbers. With your hands on a bench, get into a plank position with elbows straight. Slowly start to bring one knee to chest and then alternate with each knee for 10 repetitions. You can change the pace by going faster. Do 3 sets of 10.

Seated Chest Press. Lay flat on a bench with your feet flat on the ground. Bend elbows past 90 degrees then sit up. Do 3 sets of 10.

Bent Knee Deadlifts. Start vertically with hips shoulder-width apart. Slowly descend by pushing hips straight back while keeping back straight, then ascend quickly and squeeze glutes at the top. Do 3 sets of 12.

Swiss Ball Circles. While standing with knees bent and your weight over an exercise ball (in table top position), slowly rotate the ball in small circles both clockwise and counter clockwise. Do 3 sets of 10.

This program can be modified to meet your individual goals by changing your rest time, increasing the intensity (load) and/or increasing the number of sets. When done correctly, each exercise works the entire body.

Whether you are a beginner or an advanced fitness buff, this 30-minute program will serve you well.

Michael Butler is owner of Kinetix Health and Performance Center in Palm Desert. He holds a state license as a physical therapist assistant, national certification of distinction through the National Strength and Conditioning Association (NSCA) as a strength and conditioning coach, and a Poliquin International certification as a Full Body Active Release Techniques Practitioner. He can be reached at (760) 200.1719 or [email protected].