No Time To Be Active?

How To Get An Effective Workout In 30 Mins…

Tomorrow is the first day of Spring here in Australia. Spring is a time of change and renewal so if being healthier and losing weight is on top of your list of things to change or renew your enthusiasm for, here are a few tips on how to squeeze in a workout when you’re time poor.

Let’s face it, with the warmer weather comes more party invitations, longer evenings, lazy Sunday afternoon BBQs and the inevitable Holiday Season Merry-Go-Round, so how will you manage to prioritize and fit regular fitness sessions into your already busy schedule?

First step is to make it a priority. Consider how taking just 30 minutes out of each day to work on your own health and wellness will benefit not only your health, it will also your improve your mood, and energy levels so that you can be more effective in your daily activities.

When contemplating embarking on a new fitness or health program, many people believe they have to exercise for many hours a day in order to achieve the type of results they want but you can achieve a great workout in just 30 minutes.  Just ask my clients who turn up late to their PT sessions!

So if you’re short on time and still want to improve your health and fitness, try these tips for a quick 30 minute workout combining cardio and resistance work. They’re a great way to mix up your workouts, provide some variety and offer loads of flexibility in your choice of exercises.

Program 1 – Cardio/Resistance
If you’re in a gym, start with a short 5 minute treadmill run, cross-trainer or rower warm-up followed by stretching. If you’re outdoors, a short jog or skipping rope works wonders followed by stretching.
Stretch – at a minimum stretch Glutes, Quads, Hamstrings and Calves

1. Cardio

a. In the gym – start with a fast 2 or 3 minute burst of cardio – rower, cross-trainer or treadmill
b. Outdoors – start with a 2 or 3 minute jog or take a skipping rope with you and skip

2. Resistance – depending on your fitness level, 12 to 15 reps of

a. In the gym – leg exercises
b. Outdoors – leg exercises – squats or lunges or find a bench or step for step-ups

3. Repeat Cardio and Leg Resistance Exercises for 3 sets
4. Do Cardio again for 2 or 3 minutes
5. Resistance – depending on your fitness level, 12 to 15 reps

a. In the gym – upper body exercises
b. Outdoors – upper body exercises – find a bench, step or even ground for push-ups or find a railing or playground for pull-ups

6. Repeat Cardio and Upper Body Resistance Exercises for 3 sets
7. Finish with some Core or Abdominal Exercises*

Program 2 – Circuit
If you’re in a gym, start with a short 5 minute run, cross-trainer or rower warm-up followed by stretching. If you’re outdoors, a short jog or skipping rope works wonders followed by stretching.
Stretch – at a minimum stretch Glutes, Quads, Hamstrings and Calves

Choose 1 exercise from each of the following areas and complete 1 set of 10 to 12 reps of each.
Move quickly between exercises with no or little rest. Exercises are samples only:

a. Legs

i. Squats
ii. Squat-Press (squat holding dumbbells then as you come up, bicep curl and shoulder press)
iii. Dead lifts (single or double leg)

b. Upper Body

i. Push Exercise (Push-ups, Chest Press)

c. Legs

i. Step-ups (with or without dumbbells)
ii. Lunges (with or without dumbbells)

d. Upper Body

i. Pull Exercises (Rows, Pull-ups)

e. Core*

i. Supermans (on Swiss ball)
ii. Prone Roll (Swiss ball roll-outs)

f. Rest 90 seconds to 2 mins between sets
g. Repeat 3 to 4 times or as many sets as can be completed in the time you have available

*Note: Isolated Core and Abdominal exercises should always be completed as the last exercises in your workout. Your Core is used in all exercises so you don’t want to fatigue these stabilizing muscles before you complete the more complex exercises in your program

If you’re new to exercising or unfamiliar with these exercises, always consult with a Trained Fitness Professional who can demonstrate these exercises or provide assistance in selecting a set of exercises suitable to your current level of fitness.
If you are over 35, have been inactive for some time or have existing medical conditions, always consult with your health professional before embarking on a new exercise regime.

And remember, start easy, make it fun, and ensure you have 1 or 2 rest days each week to allow your body to recover and benefit from your workouts.

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