Everyone lives a hectic life and finding enough time for exercise between work, errands, dinner, and bed can be tough! However, if you can spare 30 minutes a day, you’ll be on the path towards a healthier body and mind. This shouldn’t be too difficult a task, and you may be able to squeeze in a workout during lunch or right before work if you wake up early enough. When there’s a will, there’s a way! Check out these two 30-minute workouts that can help you shed some weight and build some muscle.
30-Minute Fat Burner
To blast fat and to burn calories fast, cardio exercises can get that heart pumping. You can choose a variety of exercise equipment to lose weight, such as a treadmill, an elliptical, a stair stepper or a stationary bike. Depending on your personal preference, one may be more effective than another, but you can try each one to find the perfect match. For example, here’s an easy exercise regime for a treadmill workout.
This 30-minute workout will consist of intervals that vary in effort and time. To begin, warm up for 5 minutes on the treadmill, starting with a light walk and increasing effort mid-way through. The best thing about this workout is that it can be adjusted to suit any fitness level! Find a level that suits your capabilities and repeat each interval eight times to finish your session.
- Just Starting Out = 60-second Jog | 120-second walk
- Moderately Fit = 30-second sprint | 60 to 90-second walk
- Avid Athlete = 20-second push | 60 second jog
When blasting through these quick exercises, you won’t even realize that 30 minutes have gone by! Before you know it, you’ll be on your way to a new physique!
30-Minute Muscle Builder
If you want to take quick trips to the gym to build some muscle, check out this other half-hour workout regime. After you pump iron a few times, you’ll begin seeing some great results – you just have to stick to it! These muscle building exercises are more of a circuit round the gym so that you can target your whole body, rather than just one area. Try to complete four sets of each with four reps (8-12 completions) and about a minute of rest in-between. Be sure to set enough weight to complete each exercise with moderate effort (remember not to strain yourself!).
- Deadlift – strengthens back, shoulders, abdominals, legs, and more
- Barbell Squat – targets multiple muscles in one fluid movement
- Leg Press – directly targets the quads
- Pull Ups – works the upper back, shoulders, biceps, and forearms
- Bicycle Crunches – effective targeting of abs
These few exercises can be completed quickly, and build muscle mass and definition fast! Take your workouts to another level at one of the best gyms in Philadelphia and you’ll start seeing a difference in no time.