The good news is that if you short of time, you absolutely CAN fit an affective workout into 30-minutes. And if you are exercising for weight loss, researchers found that a 30-minute workout is just as effective as one that takes an hour. What does a full-body workout look like?
Start by jogging one mile to your gym. If it is close enough to your house great; if not, park a mile away and jog in. Then take 5 minutes to warm up the muscles you are going to target in your workout with 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, now take 12 minutes to work the following body parts:
- 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
Depending on your goal, this is the number of repetitions (for each exercise): Building strength and muscle size, do 4 to 6 reps with heavier weights; for general fitness, 12 to 15 reps with moderate weights; for fat burning and endurance, 20 to 25 reps with lighter weights.