The 30-minute workout
MANY busy people stay away from the gym because they feel like they just can’t fit it into their schedule, but working out doesn’t have to be an all-day event. In fact, says fitness trainer Lennox Richards, the recommendation is for at least 30 minutes of activity per day, to ensure that one keeps mobile.
“A structured 30-minute workout that combines cardio and strength is perfect for a full-body burn,” he said. “At the end of the day, staying consistent and focusing on your form will help you get the most from a 30-minute workout.”
Here’s what he suggests, when you just have half an hour:
Warm up (5 minutes)
Start with light cardio, like jumping jacks or brisk walking, to increase heart rate and loosen muscles.
Circuit training (20 minutes)
– Alternate between strength and cardio exercises for efficiency. Try bodyweight moves like squats, push-ups, lunges, and planks, paired with high-intensity exercises like burpees or mountain climbers.
– Use compound movements: Exercises like lunges with bicep curls or squats with shoulder presses target multiple muscle groups, maximising your time.
– Keep rest periods short: Limit rest to 20-30 seconds between exercises to keep your heart rate up and intensity high.
Cool down (5 minutes)
Stretch major muscle groups to reduce soreness and improve flexibility.
“For warm-ups, you can do several activities in the five minutes, for a minute each,” Richards said. “So you can be doing jumping jacks, squats, arm circles, lunges and high knees, each for one minute intervals.”
He said for the main workout, you can do each for up to 45 seconds – jump squats, push-ups, resistance bands – anything to get the blood flowing and give you a burn.
“Perform three intense rounds with 30 seconds of rest between exercises,” Richards said.
For your second wind, he said you can do lunges with bicep curls (dumbbells or bands), burpees, planks, deadlifts and bicycle crunches, again in 45-second sets. For round three, you can do side lunges, high knees, dumbbell chest press (on floor or bench), and plank holds.
“Finally, cooling down is important, and you can do the hamstring stretch, quad stretch, shoulder stretch, chest stretch or child’s pose,” he said. “This combination will give you a full-body workout that builds strength, endurance and cardiovascular health, and repeated at least three times per week, can prove to be very effective for reaching your fitness goals.”
