How To Exercise In 30 Minutes…Per Week

Busy PeopleYou’re busy – I get that.

You don’t have the time to spend 2 hours a day in the gym – nor do you probably want to.

You still want to get in better shape – lose body fat, drop the weight that has been creeping up on you the last few weeks, months, or years, but what should you do?

How should you exercise if you simply don’t have that much time to commit?

To describe it in one word I’d say this – efficiently.

If you have efficient workouts, incorporating movements that work multiple muscle groups, and training at a high enough intensity, you’ll be more than fine. Change up your diet as well and the world is yours.

What could you do in 30 minutes per week to get the most of your time?

Well, if you are working out at a fitness facility or have access to a few pieces of equipment you’ll be much better off and your workouts in a week could look like this:

 

Monday (About 10 minutes)

  1. Goblet Squat x 10 reps
  2. Dumbbell Bent Over Row x 10
  3. Push Ups x AMRAP (As many reps as possible)
  4. Glute Bridge x 10
  5. Rest 60 seconds then repeat 4 times

Tuesday (5 minutes)

2 minutes walking/slow warm up

Sprints (Treadmill, Bike, or Running Outside) – 6 sets of 10 second sprints with 20 seconds of recovery

Wednesday

Off

Thursday (About 10 minutes)

  1. Dumbbell Squat to Shoulder Press to Reverse Lunge x 10 reps
  2. Inverted Row x 10
  3. Rest 60s then repeat 4 time

Friday (5 minutes)

2 minutes walking/slow warm up

Sprints (Treadmill, Bike, or Running Outside) – 6 sets of 10 second sprints with 20 seconds of recovery

Saturday

Off

Sunday

Off

You could see some tremendous results over time from this type of program if you are consistent and progress from week to week using heavier weights, added reps, or less rest time between sets.

I don’t believe that time is a valid excuse for not exercising – we all have 24 hours in a day, so it is a matter of choice if you exercise or not.

Don’t put too much pressure on yourself in the beginning, just get started with something and you’ll make exercise a habit in no time.

Have a great day!

Justin

 

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