There is this misconception that if you don’t workout for atleast an hour, you are not getting anything out of your workout. People feel it’s not worth it if you can’t dedicate hours to exercising.
What if I told you that you can get a great workout in only 30minutes. I know it might be hard to believe but, it’s true! All you need is 30minutes! That’s shorter than an episode of “The Walking Dead.” If you maximize that time you will get a killer workout in. “Our bodies are responsive to exercise on a continuum, not on a time-based threshold,” says Ross, the American Council on Exercise’s 2006 Personal Trainer of the Year.
You don’t need more time to workout, you need more intensity. Your body does not respond to time it responds to what is being done to it. A more intense workout burns more calories and keeps that metabolism going for the rest of the day.
Here are some ways to get the most out of your 30 minutes:
- Your workout should consist of both cardiovascular and resistance training. You can do this at the gym as well as the comfort of your own home!
- 20 minutes of resistance training and only 10 minutes of cardio.
- During those 20 minutes of resistance training, make sure you target the entire body and not just a specific muscle group. You do not need weights to do resistance training, you can use your own body! Body weight exercises are great! Here’s a link to some great body weight exercises: http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere
- During the 10 minutes of cardio, you want to do interval training. You can do this on any cardio machine such as a treadmill, elliptical, or stair machine. You can also do this running outdoors or even jumping rope. Start off with 30 seconds at a normal speed. Then do 30 seconds at the fastest speed you can. If you are using a cardio machine add in 30 seconds with resistance such as an incline on the treadmill at a normal speed. Then repeat until the 10 minutes is over.
2. Minimize the amount of time you rest. Challenge yourself. In the beginning you may need longer breaks in between exercises but try to keep them under 45 seconds. As you get better shorten the time of your breaks. Eventually you may not need any breaks at all! Use a watch to keep track of time so you are not just guessing. Using a watch will help you track your progress as you get better.
3. Try working out first thing in the morning. It will boost your metabolism for the rest of the day which means more calories burned! Morning workouts will improve your mood and give you energy for your other daily activities.