Short on Time, Need a Workout? What You Can Do In Just 30 Minutes.

We all have busy lives and it seems that with each passing day, our lives become busier and busier.  Wh that, I receive many questions surrounding “what can I do if I only have 30 minutes to workout, but yet I still want my workouts to be effective?”

There is a saying that “something will always be better than nothing”.  Remember even if you only have 30 minutes and make it to the gym, you will always do better than the people still sitting on the couch.  That being said, here are some things to remember that could help you make your 30 minutes productive in the gym:

1. Have a Pre-Gym Routine.
If you live close to the gym, get a good warm-up in by either walking or jogging to your gym.  If you live further from the gym and cannot walk to the gym, find parking that is half a mile to a mile away from the gym and either walk or jog the remaining distance.  This will allow you to arrive at the gym warmed up and ready to workout.

2. Dynamic Stretching.

Spend just a few minutes stretching out your muscles that you are going to workout.  You just warmed up with your walk/jog to the gym; this active stretching will prime your muscles and joints for your workout.

3. Circuit Training.

Do a quick circuit of six to nine exercises between 12-20 repetitions each, with no rest between each exercise.  At the end of one circuit (which will act as one set), you can rest for 60-90 seconds before doing the same circuit again.  Depending on the number of days you will be working out, you can either do a full body workout for the weeks you can only get in one or two day or you can break up your workouts into an upper body/lower body routine.

A sample workout could look something like this:

• Chest Press
• Pull Downs
• Squats
• Shoulder Press
• Bent Over Row
• Lunges
• Overhead Dumbbell Extensions
• Bicep Curls

A circuit similar to the above allows you to work your full body and get the most out of your workouts.

With the inclusion of stretching, and completing your designed circuit for two rounds, you should be able to complete your workout in 30 minutes or less.

To find out more about circuit training, please contact Kenny Yates (kyates1@tollbrothers.com) or stop by the Fitness Center to schedule a consultation and get started today!