Researchers from the University of Copenhagen found that if you are exercising for weight loss a 30-minute workout is just as effective as one that takes an hour. So what you get done to get fit in 30 minutes?
Start by jogging one mile. You can jog to the gym or if not, try jogging to the nearest park or playground. Once there, take 5 minutes to warm up the muscles you are going to work by doing some dynamic stretching.
You don’t have to worry about stretching your leg muscles as they are already warmed up from your jog.
Now your 30-minute clock starts. Next, take 12 minutes and work the following parts of the body with these exercises:
• Chest, Triceps, and Shoulders – Bench Presses, Military Presses, Overhead Extensions
• Back, Biceps and Shoulders – Pull Downs, Bent Over Rows, Bicep Curls
• Calves, Quads, Hamstrings, and Glutes – Lunges, Squats, Leg Curls or Extensions
The number of repetitions you want to perform for each exercise depends on your goal. To build strength and muscle size, do 4 to 6 reps with heavier weights; for general fitness, 12 to 15 reps with moderate weights; and for fat burning and endurance, 20 to 25 reps with lighter weights.
Lunges and squats can be done either with or without weights, however, the weights will work your muscles more. If you are just starting working out, select a weight that will be just heavy enough to make your last repetition difficult.
Once that last repetition of the exercise is no longer difficult, increase the weight and drop back on the number of repetitions. This strategy will ensure that you keep progressing with your fitness level.
For the next 12 minutes, repeat the routine again. Finish out your 30-minute clock by working your core muscles with crunches and oblique crunches, leg raises, jackknives and static planks. Finally, jog back to where you started.
This routine is so effective because it works on every major muscle group twice in quick succession. Do this routine 3 times per week (with a day in between each workout for recovery) and get into the best shape of your life.
Getting into shape does not mean having to spend an hour in the gym each day working out. As the above routine shows, you can get fit in 30 minutes just working out three times a week.