Only 30 Minutes to Fitness

Monday, November 09, 2009
by Helen Golden

Introduction:

Hi and welcome to Planning Family's Health & Fitness blog, your best healthy lifestyle resource!  My name is Helen, and I'll be your guide to healthy solutions and fitness insights.  My blog will offer you and your family:

• A broad range of content , from nutrition, supplements, health, fitness and weight loss.
• An interactive format that allows you to participate online and connect with Planning Family Health & Fitness on many levels... think video, live Q&A, forums and more.
• Personalized perspectives and insights from myself and others that face the same challenges of families everywhere.
• Practical, usable, real-life suggestions and solutions that make sense!

You can look to Planning Family each and every week to provide today's health-conscious, busy and thoughtful family with a uniquely practical and personalized source of information, ideas and most importantly - inspiration.  Planning Family Health & Fitness approaches health & wellness with realism, passion and FUN!

The Ultimate "No Excuses" 30 Minute Workout

Sorry, but we're taking away all your excuses for not working out!  You don't need to go to the gym, it only takes 30 minutes, and it works EVERYTHING you need (arms, legs, abs, butt) to look and feel great!

We know you haven't got time to fit a dozen different kinds of workouts into your schedule - sometimes even getting out for a walk (forget about making it to the gym!) feels like a miracle. 

Because not working out is NOT an option, I've put together a REAL solution: a supersized strength workout that I have compressed into thirty minutes. Plan to stick with it three times per week, along with three days of thirty minutes of cardio of your choice.  The reward?  You'll see, and feel, amazing results in about four weeks.

You can do the ultimate workout with dumbells or the Body Bars you see in the photos, which come in various weights and sizes (see www.bodybars.com for more info). Start with a weight you can do at least 10 reps with, and work your way up as you gain strength.

While You're Working Out

Throughout your workout, remember these tips to get more results in less time:

• Keep your form and focus on the muscles you're working. You'll achieve maximum results when you're mentally into your workout as well as physically, not just going through the motions
• If you think of contracting your abs every time you exhale, you'll get a core workout throughout the movement. If you can mentally focus on your core, do a Kegel squeeze while exhaling and contracting your abs.
• Stretch the muscle that you're working after each set and rest as little as possible. This will keep the muscles and body warm while burning maximum calories.

After Your Workout

Finish with ten to twenty minutes of jumping rope, or another aerobic activity such as a combination of jumping jacks and jumping rope or going for a quick one-mile run/walk. On average, depending on body type and workout intensity, you can burn about 150 to 200 calories in only 15-Minutes!

Follow your cardio session with stretching to prevent muscles from shortening and tightening up. Be sure to replenish your body with a healthy snack or meal within sixty minutes, and drink plenty of water throughout the day!

The Ultimate 30-Minute Workout

1. Push-Ups: Three sets of as many reps as you can handle

                      

2. Half Roll Downs: Three sets of ten reps

    

3. Butt Tucks: Three sets of twenty reps

    

4. Toe Touch Crunches: Three sets of ten reps

   

5. Speed Skater Lunges: Three sets of twenty total reps, alternate the legs

   

6. Shoulder Circles: Three sets of five reps in each direction, slowly

       

7. Bicep Curls: Three sets of twenty-one reps

         

8. Tricep Kickbacks: Three sets of ten to twenty reps

    

Now, be on your way to the rest of your day

 

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