Fitness Blitz: The 30-Minute Workout
Think you don't have time to work out? A 30-minute workout could change your mind.
A 30-Minute Workout Program continued...
Do 10 challenging repetitions of each exercise, moving from one to another
as a circuit. After you've completed every exercise once, start the cycle again
and continue until you reach 20 minutes.
"Try to make the exercises as close together as possible as well,"
says Ross. You don't want to waste time walking back and forth across the gym
to get to a specific machine.
Once the 20 minutes are up, move right to 10 minutes of cardio.
"Use intense intervals" during your cardio session, taking about a
minute to get from moderate speed to intensity, Ross recommends.
Whether you're on the stair-stepper, the elliptical trainer, or the
- 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 toggling back and forth between speed and resistance until you've
completed 10 minutes.
"Intensity doesn't have to be a scary word," says Ross. "It's
not a Gatorade commercial. It just has to be a little bit more than your body's
And how often should you do the workout? While Kolber recommends doing this
type of workout every other day, Ross notes that it's OK to do it two days in a
row if that's what fits your schedule.
"They are not like bodybuilding-style routines where the high degree of
muscular overload requires full rest to recover," he says. "This is
real-life fitness for the rest of us."