We live in a time-pressed time. Too many tasks, deadlines and obligations. Not enough hours. It's easy to let exercise be the first "task" we sacrifice - convincing ourselves we just don't have enough time. Which is unfortunate, because we'd have a lot more energy and stamina - and less disease-inducing poundage and body fat -- if we made sure to incorporate even 30 minutes of exercise a day into our lives.
So today, as you kick off the first week of May, here's a 30-minute routine that consists of 4 rounds that work your legs, core, and upper body and keep your heart rate up with fast transitions. Emphasis on "fast transitions."
Multiple studies show that by reducing the rest time between reps from the average 3 minutes (I see this every time I do strength training at my gym and resist the urge to say, "Move it!") to 30 seconds, you'll burn more fat and calories during AND after the workout.
So with this routine you'll move quickly from one set to another and rest only about 30 seconds between rounds. Voila! Just 30 minutes later, you're done! And look at how much you'll have accomplished!
30-Minute Badass Kicker
Perform the following as one round, and repeat three times:
- 50 Sumo Squats (25 with heels on the ground, 25 with heels lifted)
- 25 Bosu Squats
- 1 Wall Sits (60 to 90 seconds each)
- 25 Pushups (regular, Bosu style or suspended in TRX straps)
- 25 Tricep Presses (with dumbbells or using the TRX)
- 25 Crunches
