(After editing this, I think I might have even been having a bad day. Some of that was not funny at all. And even rude. Sincerest apologies. You deserve much better. Please allow me to start over)
Greetings! And welcome to the slog...I mean struggle...I mean - the wonderful world of gesture theory 
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If you want to incorporate more movement and depth the time of thirty seconds does not make it impossible, but it certainly is challenging. Even for a seasoned artist to express those notions in such a short order they might have to rely on the simplicity of theories like shape and abstraction. No time for frills.
I recommend, at first, one should set a timer for ten minutes to learn a specific principle with a reference. Maybe a few times until the theory is not only understood, but expressed. I dont think anyone will ever need the ten minutes. It is a way of relieving the pressure in the beginning. Lower it each study session and push yourself to a goal of thirty second gestures.
For example the theories of rhythms, contour, notan, negative space, proportions and abstraction can all be executed as the sole notion of a gesture drawing. When you try it notice the fascinating difference in style, application and ones own observation.
One cannot be expected to type quickly without learning the home row keys. Just as a boxer must learn to throw combinations of destructive punches by learning how to stand, lest they be injured. A fighting style is set to a future opponent from match to match. So too must be your studies.
So I always try to remind people to write down their intent before they start each session. Just one sentence for example. "Draw 15, 30 second gestures observing abstract shape (or rhythm etc..etc...)Drawing and its expression can be an athletic endeavor. Any series of elements may ruin a athletes day, just like an artists. The overlapping element is focus-
"to find ways I could better convey the essence of the pose and movement."
-so lets try to hone in on that.
TIPS
Contraposto (sp?), or counter balance, is going to be the "fastest" element in the human figure for you to observe and simplify the gesture. The limbs will merely radiate from the torso as long as you pay attention to this.
The shoulder line, and the hip line inform the counter balance. Just as important - The sides - opposing each other like the following example, shows the best essence of motion a figure can have. It is the purest illusion of motion that we can achieve. You have also achieved a relationship to height and width in one idea.
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And with the center line in that last step. Depth. Which if you try to change within the shape can do all kinds of wonderful work for you regarding depth.
Keep note of this idea on opposing sides of the torso.
But they cannot all be that way. Some people stand front and center......and have a waist!
So lets use our new found knowledge in a thirty second pose, put some simple limbs.
Remember what you just learned. Long side, short side. Attempt accuracy and simplicity first.
I do hope that helps. Those other links are useful. But I think this adhered more to your inquiry than what I had said before, which was vague, and presumptive.
Good luck with all your endeavors. The secret is not stopping.
