It's no secret that most of us lead busy lives. Work, family, kids.....with so much going on in our lives it is hard to even think about time to work out, let alone actually doing it. But what if I told you there were ways to get in shape in just 30 minutes. That's right. If you can squeeze in just a half hour for yourself, it will be worth it. The workout will be over so quickly, it won't even feel like you were exercising at all. Here's what you need to do: If you live close to the gym, try jogging there to get in your warmup. If you have to drive to the gym, consider parking a mile away and then jogging to your destination. Doing this will mean you arrive ready to start your work out.
1. High Reps
When you are inside, spend a few minutes stretching out the muscles you are going to work on, such as your back muscles, chest muscles, arms and shoulders. Then do a quick circuit of nine exercises, with just 10 to 15 seconds of rest in between. Spend less than a minute doing each of the following – bench press, pull downs, squats, military presses, bend over rows, lunges, overhead dumbbell extensions, bicep curls and leg extensions or leg curls. Four to six reps will help you build strength and size. Twenty to 25 reps will help you burn fat and will help with muscle endurance. Once you are done with these exercises, do them all over again from start to finish.
When you are done, move on to exercises that tone your core muscles such as crunches, leg raises, jackknifes, oblique crunches, superman’s and static planks. Once you spend a few minutes on these exercises all you have to do is head out the door and jog back to your vehicle. Doing this short exercise routine is worth it because you are hitting every muscle in your body repeatedly. If you do this routine three times a week – combined with cardio workouts on the other days – you will be guaranteed to lose weight, build muscle and be fit.
3. At Home
And remember, if you can't go to the gym, you can do a lot of these exercises at home. Push-ups, even when you do them against a wall or on the side of a bed, will give you noticeable changes in your arms in just four to eight weeks. Jump squats are a great way to get in five times the amount of traditional cardio – do 20 seconds of ultra-intense jump squats followed by 10 seconds of rest for four minutes for best results. You can also get in some sprinting around the house by running up and down your stairs as fast as you can for four minutes. You can do this on your stairs at work too, or a nearby track. Heck, you can even sprint around the parking lot before you head into the store to buy groceries. It doesn't matter if you think you look silly, because you will be burning up to 50 to 75 calories!