30 Minute Workouts To Get You In Shape
30 minute Workouts: Are you too busy to workout? Do you find yourself saying, "I don't have time to exercise?" Time is one of the common excuses most people make for not working out. But working out doesn't have to take up so much time.
Do you have at least 30 minutes 2 or 3 times per week? If you don't think you do, find a way to fit it in. Cut out some TV if you have to. Your body needs it and your health depends on it.
So let's get started with the 30 minute workouts.
When and How Often Should You Workout
You can perform them any time of day, morning, afternoon, or evening. Try to workout at least a couple of hours before you sleep. Perform the workouts at 2 times a week but 3 days a week is better
What You Need for This Workout
- Stability Ball
- Free Weights or Dumbbells
- Workout Bench or a Chair
To save time perform the exercises back to back with little or no rest, as a circuit. Performing the workouts as a circuit adds to the fat burning process by keeping your heart rate elevated.
Warm Up for 5 - 10 minutes with moderate cardio such as walking. Perform 5 - 10 minutes of static stretches and or foam roll exercises.
Sets and Reps for 30 minute workouts are as follows
Beginner: Perform 2 sets of 12 - 20 repetitions.
Intermediate: Perform 3 sets of 10 - 12 repetitions.
Cool Down with some static stretches and foam roller exercises after the 30 minute workouts to prevent injury and increase flexibility.
You can watch the video for the resistance exercises below. This part of the workout only takes about 5 minutes. Repeat it at least once more. The core exercises are not in the video, but scroll down to see the images and written instructions for all the exercises.
30 Minute Workouts Exercises and Instructions
Core Exercises
Marching
Lie down on your back or face up, bend your knees, feet flat on the ground and pointing straight ahead. Rest your arms on your sides with palms down. Draw in your belly button and maintain this throughout the exercise. Lift one foot off the floor, keeping your knees bent, your bending only at the hip. Only lift as far as you can maintain control and maintain the drawing in of the belly button. Hold for 2 second and slowly lower. Repeat on opposite side. |
Bridge
Lie down on your back or face up, bend your knees, feet flat on the ground and pointing straight ahead. Rest your arms on your sides with palms down. Draw in your belly button and maintain this throughout the exercise. Contract your glutes and lift your hip off the ground until your hip, knees and shoulders are in line with each other. Hold for 2 seconds and slowly lower back down and repeat. |
Balance Exercises
Single Leg Balance (optional)
Stand with your feet about shoulder width apart, place hands on hips. Draw your belly button in and contract your buttocks. Lift one leg off the ground and right beside the balanced leg, keep hips level and hold for 5 to 20 seconds. Repeat with other leg. |
Strength Training Exercises
Ball Squat Curl and Press |
Ball DB Chest Press
Lie down face up on a stability ball between the shoulder blades, resting your head on the ball. Keep shoulders, hips and knees all in line. Contract or squeeze your buttocks and draw the belly button in. Hold a dumbbell in each hand at chest level. Press the dumbbells up and together extending the arms. Lower slowly and repeat. |
Dumbbell Rows
Hold a dumbbell in one hand with palm facing in and arm fully extended. Place your opposite knee on the chair or bench and hold on with hand for support. Place the other foot on the floor and knee should be slightly bent. Keep your belly button drawn in. Bring the dumbbell toward your armpits or as high as you can. Slowly return to start position and repeat. |
Ball Shoulder Press
Sit on a stability ball. Feet shoulder width apart and pointing straight ahead. Hold a dumbbell in each had shoulder level.Draw belly button in. Extend arms overhead until elbows are fully extended. Slowly return back to start and repeat. |
Ball Dumbbell Curl
Sit on a stability ball with feet shoulder width apart feet pointing straight ahead. Hold a dumbbell in each hand to the sides. Draw your belly button in. Curl the weight up and slowly lower. |
Ball Tricep extensions (optional)
Lie down face up on a ball under your shoulder blades. Bend your knees and feet should be pointing straight ahead on the floor. Your hips and knees should be in line with each other. Draw your belly button in. Extend your elbows until your arms are straight, keeping your arms in line with your shoulders. Slowly lower and repeat. |
Dumbbell Lunge
Stand with your feet about shoulder width. Feet should be pointing straight ahead. Hold a dumbbell in each hand. Draw your belly button in. Take a big step forward and lower down into a lunge until your front leg is almost parallel to the ground. Keep your torso straight and make sure your front knee is pointing in the same direction as your foot. Slowly return back to standing by pushing off of the front leg and squeezing your glutes. Repeat. |
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