30 Minute Workout
Think you can’t get a good workout in 30 minutes?
Think again. I’ve designed a killer workout that will get you feeling fit and pumped in 30 minutes flat!
Let’s face it, some days are just too busy for a full workout. I’ve been there myself – work gets in the way or unexpected obligations come up. When time is tight, I recommend taking the opportunity to do a full-body toning and energizing workout.
If you’re a serious weight lifter, you’re probably used to very focused workouts that hone in on 1 or 2 muscle groups. This is definitely effective for building lean muscle mass, but the occasional full-body workout is also effective for burning a bunch of calories and toning up. A quick workout like this will also get you energized for the day – without leaving you tired and sore!
Before You Hit the Gym
When all you have is 30 minutes, I recommend giving your metabolism a good boost before hitting the weights. This will ensure that you make the most of your time. One of my favorite supplements is Gaspari Nutrition SuperPump MAX, which will get you pumped full of energy and burning extra calories.
You should also have a protein shake about 20 or 30 minutes before this workout. Optimum 100% Natural Whey and Gaspari Nutrition Myofusion are two great options. The extra protein will fuel your muscles and help you recover faster from this 30 minute sprint.
The 30 Minute Workout
This 30 minute workout utilizes one of the best time-saving techniques available – circuit training. Circuit training means moving between single sets of exercises without rest, with alternating sets focusing on different muscle groups.
The goal is to run through this circuit 2-3 times in 30 minutes, depending on your own speed and fitness level. You should be aiming for 10-12 reps per set, but this can be adjusted according to your own needs.
Here’s the circuit…
- Dumbbell Press on Flat Bench (view exercise)
- Cable Lat Pulldown (view exercise)
- Cable Bicep Curl (view exercise)
- Dumbbell Lunges (view exercise)
- Ab Crunches with Toe Touch (view exercise)
- Dumbbell Flye on Flat Bench (view exercise)
- Stability Ball Back Extension (view exercise)
- Tricep Extensions (view exercise)
- Dumbbell Squats (view exercise)
- Ab Twists (view exercise)
Something that’s incredibly effective during a fast-paced workout like this one is VPX Coco Fit Coconut Water. It’s full of vitamins and nutrients to keep you hydrated and energized!
After the Workout
Follow up this workout with a good amino acid supplement like Optimum Glutamine, and you’ll maximize your muscle-toning effects.
If you have a few minutes to spare, I also recommend doing some good stretching and flexibility training. Even 5 minutes at the end of a workout can help you improve your muscle gains and prevent muscle soreness. Recovery is key to success – and will better prepare your body for the next workout!
Have any questions or feedback about my 30 minute workout? Please leave a comment below…