It is possible to get in a really good workout, even if you don’t have endless time on your hands. Here are some tips to make the most of your time. Use them and see how easy it can be to make room for exercise in an already crowded schedule.
Adding intervals to your workout is like a turbo charge to your routine. You will more burn calories and fat than you would at just a constant pace over a longer time period. To add intervals ramp up your effort several times during your thirty minute workout. How long and how often you up the intensity will depend on your level of fitness. Here are some examples:
- Walk for three minutes, jog for one minute
- Run for two minutes, sprint as fast as you can for 30 seconds
- Walk for five minutes, speed walk for one minute
- Run up a flight of stairs or walk them one or two at a time. Do jumping jacks, body weight exercises (such as squats and lunges) or jump rope for one minute before heading down.
- Sprint up a steep hill and stroll back down.
Mix and repeat the cycle as many times during your workout as your fitness level allows. Be sure to include a few minutes for warm up and cool down before and after exercise.
Reduce or eliminate rest periods
Rest periods can eat into short workouts. Get the most from your 30 minutes by working out more. For example:
- If you typically rest 1 minute between reps reduce that to 0 – 15 seconds.
- If you typically run up a flight of stairs, rest and then start back down, let the walk down take the place of your rest period.
Rise and shine
Opt for a morning workout if that’s possible for you. There are likely fewer distractions so you can get your heart rate up and get on with your day. Chances are you’ll start the day with more energy and a feeling of accomplishment you can carry with you all day long. That is a pretty nifty return on your 30 minute investment.
Start where you are
Sometimes working out seems like too much of a hassle because of the time it takes to travel to the gym or get changed. If your day allows it wear something that works for work and your workout. When you are low on motivation, every hurdle between you and exercise may mean the couch wins over cardio. Find ways to make exercise more convenient and you are more likely to make it happen. After all, the best way to maximize your 30 minute workout is to make sure that it actually happens.