Think you don't have time to work out? You do. It's the intensity of your workout that's key, especially if you don't have much time. 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.
Beginner Squats
If you're new at this, get started with a beginner version of squats using an exercise ball. Stand against a wall with the ball at your low back, feet hip-width apart and out in front. Slowly lower your body by folding at the hips and bending the knees, dropping glutes toward the floor; slowly move back to the starting position. Your knees should remain over your heels. Perform 10 challenging repetitions.
Once you're ready, try squats without an exercise ball. Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down, keeping your knees over your ankles. To target more muscle groups in less time, add an overhead press at the same time. With a dumbbell in each hand, rise from the squat position and push weights overhead, palms out. Really focus on good form. Perform 10 repetitions.
Forward Lunge
Standing with feet hip-width apart, take a big step forward with one leg, then lower your body toward the floor, front knee aligned with ankle, back knee pointing to the floor. Return to the starting position, and repeat by stepping forward with the other leg. For more challenge, hold a free weight in both hands and complete the lunge with a rotation in the torso, twisting the body toward the forward leg. Perform 10 repetitions on each side.
Romanian Deadlift
To perform a deadlift holding a body bar or free weights, stand up straight with feet hip-width apart. Fold at your hips, moving the hips backward as you lower your upper body parallel to the floor. Keep the legs straight without locking the knees, and keep the back level and the spine in neutral. Lower the weight to just below your knees, then slowly return to the starting position. Perform 10 repetitions.
The Bridge
The bridge works the glutes (butt), hamstrings, and the core. Lying on your back with knees bent and feet hip-width apart, peel your spine off the floor, starting at the tailbone, forming a diagonal line from knees down to shoulders. Slowly return to the starting position. Target your triceps at the same time by holding light weights, lifting your arms ceilingward, bending your elbows, lower the weights towards the floor. Perform 10 repetitions.
Push-Ups
Now, let's move on to the upper body. Push-ups strengthen the chest, shoulders, triceps, and core muscles. Lying face-down, place hands a bit wider than your shoulders. Place toes or knees on the floor, creating a smooth line from shoulders to knees or feet. Keeping core muscles engaged, lower and lift your body by bending and straightening your elbows. To boost the workout, add an exercise ball under the hips, knees, or feet. Perform 10 repetitions.
Bent-Over Row
The bent-over row works all the major muscles of the upper back, as well as the biceps. Begin the exercise in a bent-over position with your back flat, one knee and one hand on the same side of the body braced on a bench. Hold a free weight in the other hand with arm extended. Lift the weight toward the hip until the upper arm is just beyond horizontal, then slowly lower weight to the starting position. Perform 10 repetitions.
Shoulder Press
A shoulder press works the shoulder muscles and can be performed standing or seated. For extra back support, use a bench with a back rest. Begin with elbows bent and weights at shoulders. Slowly reach toward the ceiling, keeping the elbows under the hands and the shoulders away from the ears; slowly lower back to the starting position. Perform 10 repetitions.
Cardiovascular Training
Once the 20 minutes of resistance training are up, move right into 10 minutes of cardio. Use intense intervals during your cardio session, 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.
Beginner SquatsIf you're new at this, get started with a beginner version of squats using an exercise ball. Stand against a wall with the ball at your low back, feet hip-width apart and out in front. Slowly lower your body by folding at the hips and bending the knees, dropping glutes toward the floor; slowly move back to the starting position. Your knees should remain over your heels. Perform 10 challenging repetitions.
Once you're ready, try squats without an exercise ball. Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down, keeping your knees over your ankles. To target more muscle groups in less time, add an overhead press at the same time. With a dumbbell in each hand, rise from the squat position and push weights overhead, palms out. Really focus on good form. Perform 10 repetitions.
Forward LungeStanding with feet hip-width apart, take a big step forward with one leg, then lower your body toward the floor, front knee aligned with ankle, back knee pointing to the floor. Return to the starting position, and repeat by stepping forward with the other leg. For more challenge, hold a free weight in both hands and complete the lunge with a rotation in the torso, twisting the body toward the forward leg. Perform 10 repetitions on each side.
Romanian DeadliftTo perform a deadlift holding a body bar or free weights, stand up straight with feet hip-width apart. Fold at your hips, moving the hips backward as you lower your upper body parallel to the floor. Keep the legs straight without locking the knees, and keep the back level and the spine in neutral. Lower the weight to just below your knees, then slowly return to the starting position. Perform 10 repetitions.
The BridgeThe bridge works the glutes (butt), hamstrings, and the core. Lying on your back with knees bent and feet hip-width apart, peel your spine off the floor, starting at the tailbone, forming a diagonal line from knees down to shoulders. Slowly return to the starting position. Target your triceps at the same time by holding light weights, lifting your arms ceilingward, bending your elbows, lower the weights towards the floor. Perform 10 repetitions.
Push-Ups
Now, let's move on to the upper body. Push-ups strengthen the chest, shoulders, triceps, and core muscles. Lying face-down, place hands a bit wider than your shoulders. Place toes or knees on the floor, creating a smooth line from shoulders to knees or feet. Keeping core muscles engaged, lower and lift your body by bending and straightening your elbows. To boost the workout, add an exercise ball under the hips, knees, or feet. Perform 10 repetitions.
Bent-Over RowThe bent-over row works all the major muscles of the upper back, as well as the biceps. Begin the exercise in a bent-over position with your back flat, one knee and one hand on the same side of the body braced on a bench. Hold a free weight in the other hand with arm extended. Lift the weight toward the hip until the upper arm is just beyond horizontal, then slowly lower weight to the starting position. Perform 10 repetitions.
Shoulder PressA shoulder press works the shoulder muscles and can be performed standing or seated. For extra back support, use a bench with a back rest. Begin with elbows bent and weights at shoulders. Slowly reach toward the ceiling, keeping the elbows under the hands and the shoulders away from the ears; slowly lower back to the starting position. Perform 10 repetitions.
Cardiovascular Training
Once the 20 minutes of resistance training are up, move right into 10 minutes of cardio. Use intense intervals during your cardio session, 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.
source: webmd
Comments