6 exercises to do in the gym if you only have 30 minutes
Perseverance is one of the secret ingredients so that physical exercise is effective and you can get its benefits from it. If you have little time, take note of these exercises to do in the gym in just thirty minutes. No apologies for skipping your training!
We know that time is a scarce commodity in our every day to start going to the gym, but devoting at least half an hour to ourselves, disconnecting from the burden and moving our whole body while we practice some sport, is basic to our own welfare. Stretch muscles and joints, tear out our cardiovascular system and at the same time burn some extra calories? Don’t give up that 30-minute routine in the gym for the fact that it gives for a lot and will get you to rest better, feel good and recharge energy for the next day.
Thirty-minute fitness routine at the gym
Don’t fool yourself, get rid of the vagrancy and get started with these six options to make the most of your half-hour training at the gym. Make a note:
1. Full body circuit
If you have a great physical shape and want to hold it even on days when you have little time, try this complete circuit with which you will train the different muscle groups by combining aerobic exercise with strength work, as indicated:
- Jumping squat
- Heel lift with dumbbell
- Press banking
- Climber (mountain climbers)
- Jump rope (1 minute)
Do eight ? ten repetitions of each exercise, calculating that the circuit should take between twelve ? thirteen minutes. Rest two – three minutes and repeat. Half an hour of “find” exercise.
It is one of the best machines in the gym to lose weight, with which to work your whole body in a minimum time and in addition to this performing a low-impact exercise. It tones the musculature of both the upper train (advancing with the canes) and the lower train. To hold yourself in shape and burn fat, thirty minutes on the elliptical is a great choice.
3. Plank Routine
The iron or plank is a calisthenics exercise, which you do with your anatomical weight. It is ideal to gain strength and definition. Devoting half an hour, one day a week, only to this exercise guarantees flat belly and splendid physical form. Distribute the time by making the traditional plank (lying face down, leaning on the palms of your hands and the tip of your toes, with your arms stretched out, while holding your back and head perfectly aligned) and combining it with side planks and planks with support on your knees and/or forearms. Maximum efficiency in minimum time.
4. Abdominals + bicycle
Good proposal to work hard the musculature of the lower train and burn fat. Begin your half-hour workout at the gym by devoting the first fifteen minutes to a series of different abdominal exercises (upper, lower, and oblique). After resting for two minutes, get on the bicycle alternating a gentle rhythm with a lighter one. Ends with a high intensity interval (HIIT) so that energy expenditure continues after the end of the exercise.
30 minutes of exercises focused on stretching are also an ideal alternative for training in a different way, working your joints and gaining flexibility for your whole body and elasticity for your muscles. Combines specific exercises for arms – shoulders, legs, waist-hips, pectorals … as new in just half an hour.
6. Cardio circuit. Belt + aerobic exercises
Start your routine by running, incessantly, on the tape for fifteen minutes. Go from less to more in your cardio routine, that is, start jogging and finish with a thirty-second sprint. Rest for two ? three minutes and do a series of aerobic exercises among those that you can include: knee lifts, jumping with stretching, jumping with lateral extension of legs, lateral squats with displacement, jumping with leg opening … the idea is to hold incessant movement the thirty minutes that you are in the gym.