Serial Trainer

{August 12, 2008}   30 Min Workout

Many people these days tell me that they don’t have enough time to workout. If you’re someone that has 30 min’s to spare during your day, you have more than enough time to get in an exceptional workout. You just have to know how.

Here’s my tips for getting a great just 30 mins.

The key to enhancing a 30 min workout is doing both strength and aerobic training. The good news is, you can do this simultaneously. Keep yourself moving at a moderate pace and make sure that your heart rate stays at your target heart rate. Two ways of making sure you are doing that are 1) get your legs up higher than your waist and 2) getting your arms up over your head.

For those of you who have never worked out before (and who I know are getting doctor’s approval before starting your workouts, right?) you should know that you may not be able to complete a full 30 min’s at first. Do not get discouraged! This is the biggest pitfall anyone can fall into. Discouragement is the Achilles’ Heel of anyone who is trying to lose weight and get back into shape. For those of you who are more advanced you’re going to have to work to get your heart rate up in a short amount of time.

Your 30 min. workout should include the following format; 5 min warm-up, 20 min cardio/strength training, 5 min. cool down.

Please be advised that stretching before and after (including your self myofascial release stretches) are not included in this time so you should allow for that.

Once your warm up is complete, go directly into a full body workout. Include things like push-ups, lunges, a variety of arm movements, jogging in place, jumping jacks (keep to low-impact if you have joint problems) and if possible use things like steps. Working your major muscle groups (ie; lower body) will help that heart rate stay up.

If you get too winded, make smaller movements or lower your arms and legs a little during the exercises but keep moving. There’s a danger in suddenly stopping unless you’re in pain. You can get blood clots, pass out or worse. So please, do a proper cool-down and then stretch.

There are plenty of DVD’s that are 20-30 min workouts, Jillian from The Biggest Loser also has some workouts on cable in some areas that are On Demand. Choose workout videos that give you beginner and advanced workouts because, believe me, you will start to progress and you’ll want the 30 min’s to keep challenging you. I will be posting a few exercises each week. I hope you can find some exercises from that to work for you and to add to your workout to customize it.

This is your workout! Be pro-active in it’s design.

It’s preferable that you get in an hour of exercise if you can but 30 min. will not do you harm and is a helluva lot better than doing nothing at all. Creating lean body mass helps you burn calories throughout the day and while at rest. Who the heck doesn’t want to be sitting down watching television and burning calories?

I love to take peoples’ excuses away and here’s one more opportunity. Don’t tell me you don’t have time. If it was something you wanted to do, you’d find a way. So all that’s left now is for you to want to do it.


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