Dedicating an hour or two of your day to exercise isn’t always an option. Sometimes things are just too busy, the day is just too short and your motivation too lacking. If this is the case, you don’t need to abandon exercise all together – 30 minutes is all you need.
Slogging it out for hours at the gym isn’t the only way to go. Follow the correct approach and in just 30 minutes, you can:
• Build strong, lean muscles
• Improve cardiovascular fitness
• Send fat burn into overdrive
• Build core strength
Research shows that exercise for a total of 150 minutes a week will generate health related benefits. That means you can conveniently and effectively enjoy the benefits of exercise by doing just five short 30-minute workouts a week. The secret is to make sure that the 30 minutes you spend working out is carefully structured. Now at the CU Anschutz Health and Wellness Center, we offer these 30 minute structured classes that work for you! Check our schedule here, and read on for more about how these classes will help improve your fitness.
You can build strength in 30 minutes
When it comes to strength training, 30 minutes is the perfect amount of time to effectively work all the big muscle groups; the legs, the chest and the back. Exhausting these muscles with a circuit of light weights and high repetitions, has strong calorie and fat burning effects, and builds muscular strength and endurance. The ideal workout could include sets of:
- Bench Press
- Clean and Presses
You can improve cardiovascular fitness in 30 minutes
Thirty minutes of effective cardio training is all you need to get your heart rate pumping, increase aerobic fitness and put your calorie burn into overdrive. There are many cardio exercise options including stationary cycling, boxing or martial arts training, step based aerobics, and functional bodyweight training. If you have no equipment, functional training is perfect. The ideal functional training workout could include sets of:
- Mountain Climbers
- 3-Step Runs
- Squat Jumps
How to get maximum results from short workouts
For those looking to up the ante, high-intensity interval training is the key. A 30-minute HIIT workout, such as Turn and Burn, Cardio HIIT, BODYPUMP Express, AND BODYCOMBAT Express, will burn calories for hours after the workout, maximize aerobic fitness, unleash fast-twitch muscle fibers and grow lean muscle tissue.
“In most cases it’s not the quantity of time spent working out, but the quality of the workout,” says Bryce Hastings, Les Mills Head of Research. “When the workout period is short the structure of a workout is critical. All of the exercises need to be carefully balanced and sequenced to ensure optimum effectiveness.”
Building core stability is also key. A weekly 15 or 30-minute Core Strength or yoga workout will help chisel your core, build functional strength, and allow you to get more out of your strength and cardio workouts.
For best results alternate different types of training across days of the week. And if you really want to maximize results, try a couple of 30-minute workouts back-to-back.
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