An hour or two of exercise in a day isn’t always an option. Sometimes you are too busy, there’s not enough time in the day, and your motivation is lacking. But you don’t need to abandon exercise altogether – 30 minutes is all you need.
Training for hours at a time isn’t the only way to go. By following the correct approach, in just 30 minutes you can build strong, lean muscles, improve your cardiovascular fitness, send fat burn into overdrive and build core strength.
Research shows that a total of 150 minutes of exercise a week will generate health related benefits. That means by doing just five short 30-minute workouts a week, you can conveniently and effectively enjoy the benefits of exercise. The only secret is to make sure that the 30 minutes you spend working out is carefully structured.
When it comes to strength training, 30 minutes is the perfect amount of time to effectively work all the large muscle groups; the legs, the chest and the back. Training these muscles in a circuit incorporating light weights and high repetitions has substantial fat burning effects and builds muscular strength and endurance.
Thirty minutes of effective cardio training will get your heart rate pumping, increase aerobic fitness and put your calorie burn through the roof. There are many cardio exercise options including indoor cycling, boxing or martial arts training, group fitness classes, and functional bodyweight training. Functional training is perfect if you have no equipment.
High-intensity interval training is the key for those looking to up the ante. A 30-minute HIIT workout will burn calories for hours after the workout, maximise fitness, unleash fast-twitch muscle fibres and help grow lean muscle tissue. And it’s not the quantity of time spent working out, but the quality of the workout. The structure of a workout is critical when the workout period is short. All of the exercises need to be carefully balanced and sequenced to ensure optimum effectiveness.
And for best results, alternate different types of training across days of the week.