Ideally, we would all have a free hour each day, and we could stop by the gym when it felt convenient for us. We would perform a one-hour workout, rotating activities each time, and emerge feeling refreshed and energized. And of course, our weight loss plan (or weight maintenance plan) would benefit from the hard work.
In real life, of course, it doesn’t always work that way. Sometimes you can only carve out thirty minutes, stopping by the gym before rushing off to work. Or after a full day at the office, you cram in a half-hour workout before it’s time to grab the kids from soccer practice. Whatever your scheduling conflict, you aren’t alone. But that doesn’t mean you can’t get a decent workout in that time frame, or that your weight loss plan has to suffer the consequences.
If you only have thirty minutes in the gym, here’s how to make the most of it: Combine cardio and strength training. This will mean hitting your workout hard, with everything you’ve got, but you’ll be done in thirty minutes and ready to rush off to the next item on your agenda.
Grab a treadmill, elliptical, bike, or even a rowing machine for the cardio part of your workout. Now, perform the exercise for two minutes at a moderate pace, and then one minute at a difficult pace (on the treadmill, this will probably mean jogging or sprinting, depending on your fitness level).
Next, pause the machine, and perform two strength-building exercises right there on the floor next to it. This could mean lunges, squats, push-ups, and so on. Do a set of ten repetitions for each exercise, then go back to your cardio. Repeat this cycle for thirty minutes, and you’re finished!
Of course, you can (and should) substitute different strength-building exercises during each workout. You could even bring a set of dumbbells to your workout spot, so that you can do bicep curls, overarm presses, and so on. And if you want, you can skip the cardio machine and simply use a jump rope (or jog). This could be a great alternative to use at the park, perhaps while you’re waiting on that soccer practice to end.
As always, remember we’re here to help guide you through your weight loss plan, and help you craft a workout routine if needed. Give us a call, and we’ll help you devise an eating plan and exercise regimen that fits into your schedule.