Wednesday, July 4, 2012

The 30-Minute Workout Routine Slideshow


The 30–Minute Fitness Blitz

Think you don't have time to work out? You do. It's the intensity of your workout that's key. A short–burst, high–intensity workout boosts your metabolism and tones muscles. Get moving with this 30–minute "quickie" routine that includes cardio training and resistance training for each major muscle group.
If you're new to exercise, over 40, have a health problem, or take regular medication, check with your doctor before starting a fitness program.

Side Plank: for Core or Abdominals

For another abdominal alternative, lie on your side with a bent elbow directly under your shoulder, and use your torso muscles to lift the body up into a side plank, see above. Then lift the hips higher, then back to the plank, then lower. Do as many as you can with proper form, then repeat on the other side.

Have You Completed 20 Minutes?

Before moving on to the cardio portion of the workout, be sure you've completed 20 minutes of resistance training. If you have, now's a good time for a water break to keep your muscles well-hydrated. If you haven't, go back and start the circuit over again until you reach the 20 minute goal.

Cardiovascular Training

Vary the intensity during your cardio workout. Use intense intervals, taking about a minute to get from moderate speed to intense. Whether you're on the stair-stepper, the elliptical trainer, or the treadmill, do:
  • 30 seconds of the highest speed you can tolerate, then 30 seconds of normal speed.
  • Then 30 seconds of the stiffest resistance you can handle, then 30 seconds of normal.
Keep moving back and forth between speed and resistance until you've completed 10 minutes.

Frequency of Workout

Perform this 30-minute workout routine every other day, or do it two days in a row if that better suits your schedule. These are not hardcore bodybuilding-style routines where the high degree of muscular overload requires full rest to recover. For a healthy body, work out regularly and eat a healthy diet.

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