Goal: Create an effective 30 minute-a-day workout plan that suits you
Happy Tuesday! I hope everyone had a great Labor Day weekend. Today’s post is dedicated to a workout plan that coincides with only 30 minutes of free time a day. I tend to put aside plenty of time every week for working out- it’s something I thoroughly enjoy doing but I know with my schedule, similar to most working-schooling young adults, there are days where heading to the gym or a fitness class is not possible. This plan will take thirty minutes out of your day and can be done from the gym or even at home.
I have separated the workout into three sections: cardio, abs, and arms. Each section is only ten minutes long because I am a firm believer that we can all do anything for just ten minutes.
10 Minutes- Cardio
The first ten minutes will be solely cardio focused. If you go to the gym, you can spend ten minutes on the elliptical, stair master, or treadmill and if you prefer to be outside, you could bike or follow the plan below. Below is my favorite cardio workout to do on the either the treadmill or if the weather is nice, on the local trails around Northwest Arkansas.
Treadmill/ Running workout:
00:00- 02:00 Light jog
02:00- 02:30 Sprint
02:30- 03:00 Walk
03:00- 04:00 Light jog
04:00- 04:30 Sprint
04:30- 05:00 Walk
05:00- 07:00 Light jog
07:00- 07:30 Sprint
07:30- 08:00 Walk
08:00- 10:00 Light jog
10 Minutes- Abs
For each workout below, you should be doing the movement continuous for 45 seconds, taking a 30 second break, and going again for another 45 seconds.
10:00- 12:00 Seated bicycle
20 Forward 20 Backward
12:00- 14:00 Pulse-ups (Heels to the heaven)
14:00-16:00 Mason twist
16:00-18:00 Crunches- I like to switch between doing crunches and crunches with elevated legs. It would be the same motion but with your legs perpendicular to your body in the air.
18:00- 20:00 Plank or Plank w/ movement side to side
10 Minutes- Arms/Chest
Do each of the following arm workouts in sets of 12. Over time, you should be able to increase the weight amount you are using. I use a free app called Fitness Buddy to help give me step by step instructions on how to do new workouts that I find but there are a lot of step-by-step guides to individual workouts on YouTube and Pinterest.
20:00-22:00 Dumbbell Rows
22:00-24:00 Suicide Pushups- Starting in a plank position, lift your right arm and then your left arm until you are in a pushup position. From there, you will lower your right and left arm one at a time until you are back in the plank position. You have officially completed 1 rep!
24:00- 26:00 Bicep Curl to Shoulder Press
26:00- 28:00 Chest Fly
28:00- 30:00 Dips
I hope this 30-minute workout helps you incorporate staying healthy and active in your daily lifestyle. What are some of your favorite workouts to do when crunched for time?
Thank you for reading and I hope you have a great four day week!