Only have 30 minutes to workout? No problem! Working out for 30 minutes a day can give you great results and will help you to lose weight, drop body fat, get a “lean” look and raise your metabolism and energy levels! What are you waiting for? Do this workout today on your lunch break, when you get home from work or set your alarm 30min early tomorrow morning. You can do this routine at home or at the gym and all you need is a mat (or towel) for abs, 1 set of medium weights (or use something around your house) and water.
When it comes to workouts – I like to be efficient. Just like you – I am usually in a hurry to fit in my workouts and I don’t always have an hour to devote. So, if you are short on time, I recommend that you do strength training vs. just cardio. Why? Strength training is going to raise your metabolism more than just cardio and the more muscle mass you have – the more calories you burn throughout the day. The routine below will get your heart rate up – so you are getting the benefits of “cardio” but also strength training. I’ve included some helpful links below from ACE (American Council on Exercise) in case you aren’t sure how to do the moves.
30-Minute PlanÂ
*To make this routine harder, use heavier weights and/ore decrease your rest time to 30 seconds or less between exercises. To make it easier – use lighter weights and rest 60 seconds between exercises.
Warmup: Alternate 30 seconds of jumping jacks with 30 seconds of high knees. Repeat for 3 minutes total.Â
Circuit 1
- 30 pushups: 10 on the incline (hands on step or bench), 10 regular (flat/ground) and 10 decline (feet elevated on step or bench). If you don’t have access to a step or bench just do them all flat. Try to do as many on your toes as you can and then drop to your knees if you have to.
- 20 180-degree jump squats similar to this one but turn in mid-air alternating 1 clockwise and 1 counter clockwise. (2 squats = 1 full circle turn and that’s 1 rep)
- 15 Overhead Shoulder Presses
Repeat Circuit 1 2-3 times depending on how much time you have.
*Do 20 Burpees (or “squat thrusts”) before Circuit 2*
Circuit 2
- 30 front lunges (alternate legs – so 15 reps each) with core twist holding 1 weight. Whatever leg lunges out in front – twist to that side keeping back straight and hold weight near your chest (this is to work core).Â
- 20 Bent Over Rows (2 weights). Keep back flat and parallel to ground, knees bent and pinch shoulder blades together as you row arms up by your sides.
- 50 calf raises (1st set: regular, 2nd set: toes point out, 3rd set: toes point in)
Repeat Circuit 1 2-3 times depending on how much time you have.
*Do 20 Burpees (or “squat thrusts”) before Circuit 3*
Circuit 3
- 15 Bicep curls – stand on 1 leg or a BOSU to work core (1st set: hands out wide lowering hands to outside of hips, but keep elbows at sides, 2nd set: Do a narrow grip with hands moving up/down front of the body, Â 3rd set: Â Do hammer curls with palms facing in).
- 15 Triceps kickbacks – use both arms at the same time. Make sure your back is flat and parallel to floor, knees slightly bent and you keep elbows up high (2nd set: Do overhead extensions – hold both weights together or swap out 2 for one heavier weight, 3rd set: Do dips if you have access to a bench.)Â
- Abs 1st set: 30 V-ups, 2nd Set: 30 sets Bicycle Crunches (1 left/1 right = 1 set) 3rd set: 30 reverse crunches – lifting feet to ceiling.
Do 1st set biceps, followed by 1st set triceps, followed by 1st set abs – then go back and repeat for 2-3 sets and follow variations above for each new set.
Extra Core
- 30 side plank dips right + 30 side plank dips left
- 2 1-min forearm planks
Stretch or Foam Roll if you have time.
