In these days when we hurry everywhere and seem to have no time for anything, take a moment to train can be a task of heroes. Often even we choose not to go through the gym because “hey, I have only 30 minutes and I will not give time to do anything.” What do you mean? 30 minutes of training go far and you are going to demonstrate.
For those who do not spare them the time for which they can only get that time very early in the morning before going to work, for those who train the lunch (and they must be time to shower and get to the office presentable again), for children do not leave them more free time than that half hour. For you, we leave a few options workout in 30 minutes. Without excuses!
It often happens that we go to the gym just in time : between we arrived, we changed clothes, showered and turn to fix the end we are a mere 30 minutes to train. But this should not be an excuse to put it aside: in half an hour can ride a good routine that lets you work all major muscle groups.
The “trick” is to opt for basic and multi – joint exercises that allow us to work several muscle groups at once. We begin with a warm up a few minutes on the treadmill or elliptical to raise the heart rate, followed by the mobilization of joints such as ankles, knees, hips and shoulders. We’re ready to start.
A good routine full-body at the gym can begin with a series of front squats with shoulder presses to work the lower body while the upper part of our body and the core. The dominated (or, if unable to make the oars with free weights ) should also be part of our routine. We may include some burpees with bending to the chest, also remain well above our beats, and finish, if we are with some lumberjacks pulley to work the abdomen (although it has maintained activated during the execution of all previous years).
When finished, do not forget to spend five minutes of stretching, both return to calm and to improve our recovery.
If you jog
If you are passionate about running but do not have much time to spend on your day, do not worry: the quality training can be completed in half an hour , and you can book the weekend, when you probably have more time to make the roll long.
The key is to combine different types of training. Say you’re going out to run three days a week for half an hour and devote more day weekend in the long run. In those 30 minutes you spend training you can do series, slopes or a shorter workout than usual at a faster pace.
- A series pyramid (200 meters – 400 meters – 800 meters – 10,000 meters – 800 meters – 400 meters – 200 meters) with a break of about two minutes between them are a very demanding training does not have to take care over half an hour.
- The long series in costs (two minutes up a hill top and two minutes rest to lower, repeated five or six times) put your lower body in tune and are very quick to complete.
- A shorter shooting, 20 or 25 minutes, at a higher pace our pace , is also a kind of demanding training and we can do in a short time.
Again, always remember to warm up for five minutes at least and spend as many to return to calm and perform some simple stretches.
If you train at home
Every day more people who choose to train at home with your own body weight or to supplement other sports such as running or as a way to care, get fit and say goodbye to stress.
When training in our own house is not necessary that we have any specific material, although obviously we can help vary the exercises if you have. But we can also train with the furniture we have at home, like a chair (without wheels!) Or a low table.
A good way to train at home is through a circuit that can be repeated several times : we perform all exercises followed, with 30 seconds rest between them, and once you finish proceed to repeat a couple of times.
We can start with a series of jumping jacks to get the heat and start raising the temperature of our body.After that, we will make more specific exercises like strides on the site for our lower body, pushups chest that allow us to work the upper body, a paddle for the back placing ourselves under a chair and clutching the seat, pushups triceps for arms and a series of plank or a horizontal plate of 30 seconds.
Remember that we train at home but still need to mobilize our joints before you begin and stretch properly at the end.
Other options when training at home can be a mini-session Yoga or Pilates, a session of stretching using the foam roller or some workout Tabata.
30 minutes of daily exercise is very beneficial to our organism: when it comes to staying fit is not necessary to spend hours in the gym, but make the most of the time we have available and create this habit of exercise.