The Ultimate 30-Minute Workout To Get Your Day Started
After a long week at work, you might not always be in the mood to head straight to the gym. At that point in the day, it's far too simple to fall into the rhythm of the evening, which typically consists of preparing dinner and then dozing off on the couch. Because of this, the morning is by far our preferred time of day for physical activity, specifically working out.
As a part of our home fitness program, we've devised what we believe to be the best possible morning workout routine. It's one that will get you ready for the day in just half an hour, and it's one that we think is the best there is.
Keep in mind that you can adjust it to fit the fitness goals that you have set for yourself. If you spend your entire day sitting at a desk, for instance, you should probably focus more of your exercise efforts on your legs. In a similar vein, if you have a job that requires you to carry big objects frequently, you should probably focus more on the aerobic and cardiovascular aspects of training.
Workouts may always be completed if given the appropriate amount of time and the priority that they deserve. If only they could work quickly and effectively!
Even when clients have a restricted amount of time, workouts that last less than 30 minutes can give them a program that they can easily get into and maintain. This exercise routine can be carried out pretty much anywhere, including at home, in a gym, or even in a hotel room when traveling.
HIIT training raises the client's heart rate, offers the client some strength training, and helps the client burn the largest number of calories possible in the shortest period of time possible.
This 30-, 30-, or 60-minute circuit is an intermediate- to expert-level workout that may be done anywhere from 10 to 30 minutes in length. You can modify it so that it caters to people of varying fitness levels, for example, by cutting the amount of time the workout lasts. For instance, you may modify the third exercise in each circuit so that it lasts for 30 seconds rather than 60 seconds, turning it into a 30/30/30. Your customers can do each circuit once for a workout that lasts 10 minutes, twice for a workout that lasts 20 minutes, or three times for a workout that lasts 30 minutes.
The 30-Minute Workout Circuits
Circuit 1:
Bodyweight Squats: 30 seconds
Squat Jump: 30 seconds
Full Plank: 60 seconds
Circuit 2:
Bodyweight Reverse Alternating Lunges: 30 seconds
30 seconds of jump lunges
Side plank (right): 60 seconds
Circuit 3:
Lateral lunge (right)—30 seconds
Lateral lunge (left)—30 seconds
Side plank (left): 60 seconds
Circuit 4:
Push-ups: 30 seconds
Skaters: 30 seconds
Mountain climbers: 60 seconds
Circuit 5:
Burpees: 30 seconds
Jumping Jacks: 30 seconds
Spiderman Plank: 60 seconds
You are more than welcome to alter the workout or adjust the timing to better suit their capabilities and requirements. Both the 30/30/60 and the 30/30/30 programs offer your clients time-efficient training and allow them the flexibility to change the rounds in accordance with the amount of time they have available and their current level of fitness. Show everyone that being in shape does not require a lot of time by using this workout as a retort to the excuse, "I don't have time to work out!" Use this workout to demonstrate that you do not need much time to stay in shape.
REFERENCES
Jelleyman, Charlotte & Yates, Thomas & O'Donavan, Gary & Gray, Laura & King, James & Khunti, Kamlesh & Davies, Melanie. (2015). The effects of high-intensity interval training on glucose regulation and insulin resistance: A meta-analysis. Obesity Reviews. 10.1111/obr.12317.
Milanović, Zoran & Sporis, Goran & Weston, Matthew. (2015). Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. Sports Medicine. 10.1007/s40279-015-0365-0.
Moro, T. & Paoli, A. (2020). When COVID-19 affects muscle: effects of quarantine in older adults. European Journal of Translational Myology, 30(2): 219-222. https://doi.org/10.4081/ejtm.0.9069
Obradović, J., Vukadinović, M., Pantović, M. & Baić, M. (2016). HIIT vs moderate intensity endurance training: impact on aerobic parameters in young adult men. Acta Kinesiological, Suppl 1: 35-40.
Park, J. & Jeong, J. (2019). Effects of plank exercises with the resistance of one-sided hip adduction on the abdominal muscle thickness. The Journal of Korean Physical Therapy, 31(2), 82-87.