Can You Fit an Effective Workout Into A 30 Minute Window?

The good news is that if you are pushed for time, you absolutely CAN fit an affective workout into a 30-minute time slow. And if you are exercising for weight loss, researchers from the University of Copenhagen found that a 30-minute workout is just as effective as one that takes an hour. What does a full-body workout look like?

Tip! When you're doing cardio workouts on equipment like a treadmill or elliptical, don't lean too much on the handrails. This reduces the amount of weight you're putting on your legs while you work out and means you'll burn less calories.

Start by jogging one mile to your gym. If it is close enough to your house great; if not, park a mile away and jog in. Once there, take 5 minutes to warm up the muscles you are going to work in your workout with some dynamic stretching. You don't have to worry about stretching your leg muscles as they are already warmed up from your jog.

 Now your 30-minute clock starts. Next take 12 minutes and work the following parts of the body with these exercises:

Chest, Triceps and Shoulders - Bench Presses, Military Presses, Overhead Extensions Back, Biceps and Shoulders - Pull Downs, Bent Over Rows, Bicep Curls Calves, Hamstrings, glutes and quads - Lunges, Squats, Leg Curls or Extensions

 The number of repetitions performed of each exercise depends on your goal of working out. To build strength and muscle size, do 4 to 6 reps with heavier weights; for general fitness, 12 to 15 reps with moderate weights; for fat burning and endurance, 20 to 25 reps with lighter weights.

 Squats and lunges can be done either with or without weights, however the weights will work your muscles more. If you are just starting working out, select a weight that will be just heavy enough to make your last repetition difficult.

Tip! If you're just starting to workout, train then drink a pint of protein shake or milk. According to a new study, beginners that used three sets of six exercises and drank a pint of protein immediately after training to failure, gained 5 lbs of muscle within just 8 weeks.

For the next 12 minutes, repeat the routine again. Finish out your 30-minute clock by working your core muscles with crunches and oblique crunches, leg raises, jackknives and static planks. Jog back to your car.

This routine is so effective because it works every major muscle group twice in quick succession. Do this routine 3 times per week (with a day in between each workout for recovery) and get into the best shape of your life.

Tip! A tricep pushdown is an effective exercise to tone your triceps. It is important to perform this exercise correctly though.

Getting into shape does not mean having to spend an hour in the gym each day working out. As the above routine shows, you can get an effective workout in just 30 minutes three times a week.

And if you are exercising for weight loss, researchers from the University of Copenhagen found that a 30-minute workout is just as effective as one that takes an hour. Once there, take 5 minutes to warm up the muscles you are going to work in your workout with some dynamic stretching.

Squats and lunges can be done either with or without weights, however the weights will work your muscles more. If you are just starting working out, select a weight that will be just heavy enough to make your last repetition difficult.