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If you have the time to spend an hour or more at the gym, then that is great! But what if life gets in the way, like the majority of people in today’s world. Here are some 30 minute workouts you can work into your day and make it so YOU can get healthy, and live! It’s all about intensity and total work performed. By raising your heart rate, you burn more calorie and will see results way sooner. The idea is to keep your body moving so that you keep your metabolism running strong. If you don’t workout or don’t eat enough during the day, your body will go into safe mode and begin to shut down to conserve energy. Eating and exercise go hand in hand and are both equally important in achieving your goals. Be sure to eat something within 90 minutes of working out and have a small meal post workout. If your body doesn’t get food to replenish your energy stores, it can lead to that dreaded afternoon drop in energy.
Workout #1 (This is a great outdoor workout as well!)
Warm up with 30 jumping jacks and 10 squat thrusts
THEN, for 20 minutes, sprint for 1 block (1 minute in the gym), drop into 15 push ups, then 20 bodyweight squats for AS MANY ROUNDS AS POSSIBLE.
Workout #2
Warm up with 5 minutes jumping rope
THEN, do 20 squats, 15 push ups, 10 pull ups (or assisted pull ups ) for as many rounds as possible in 20 minutes.
Workout #3
Warm up 5 minutes
THEN, sprint 1 minute, 20 box jumps, 20 kettlebell swings, 5 rounds
Finish with 100 situps for time
Workout#4
Warm up Row 1000m
THEN, 20 plank push ups, 20 dumbbell rows, 20 burpee box jumps, 5 rounds
Workout #5
Line sprints for a warm up, 20 seconds on, 20 seconds rest, 10 rounds
50 ball slams, 50 wall balls, 50 lunges, 50 push ups, 3 rounds with a 2 minute rest between each
Short workouts that will allow you to squeeze in a complete body workout, including cardio elements and resistance. In order to keep progressing with your strength goals, be sure to add additional resistance via heavier weights, weight vests, weighted plates, kettlebells, etc. If you find the time to throw these workouts into your day, you will notice a drastic improvement in energy levels, see results sooner, build strength which allows you to do more in your workouts in a shorter time, and also feel good!
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Source by M. Farrell
