We all think that heading to the gym regularly will bring us the intended perfect results. It’s not all about going to the gym more frequent; it’s about hitting the right muscles the best way. We all witnessed those people who waste their gym membership in vane or the wrong way.
30 minute workout isn’t that hard to make you notice change in your body shape, however, you will have to exert some more effort in weight lifting and cardio workout, but think of the bright side, you will lose weight and save more time as well.
How to Nail It?
It doesn’t start once you enter the gym, if you want to see changes you have to start a bit earlier.
Many people choose the nearest gym to their places in order to make it easy going there daily and save time especially that the traffic jam is tiring.
Make Use Of The Way To The Gym
A mile of jogging; that leads to the gym is perfect for boosting your energy before the gym.
You still have the option to park your car a mile away and jog to the gym.
Jogging will help you warm up, so once you are at the gym, you will be ready to instantly start working out.
Now let’s start the 30 minute workout
Minute 0 to 5: Now you’re ready, your legs are stretched from jogging, so you should do the same thing even to the rest of your body. Spend the first 5 minutes stretching your back, arms, chest and shoulders. Just to warm up before starting the workout.
You have nine exercises to do in just 10 minutes. Which will makes you in a race with yourself. Each exercise will not exceed one minute. And the rest is preferably not more than 15 seconds.
- Bench press
- Pull downs
- Military presses
- Bent over rows
- Overhead dumbbell extensions
- Bicep curls
- Leg extensions or leg curls
Always put in your mind that doing these exercises properly will get you on the right path for the noticeable changes.
Here is your guide to measure your performance:
4 to 6 reps: If you want to build strength.
12 to 15 reps: If you’re doing these workouts for your general body fitness.
20 to 25 reps: If you’re aiming at burning fat and increase the muscle endurance.
Repeat the previous circuit all over again.
You have 4 minutes left to make the maximum use of your workouts, at these 4 minutes you will be performing exercises to tone your core muscles like:
- Leg raises
- Oblique crunches
- Static Plank
Finished? , head out the door jogging back to your car or home. These exercises hit every muscle in your body and guarantee that you’re making use of every second you spend at the gym.