30 Minute Total Body Workout

This week's post is going to come in 2 parts. I realize that some people have access to gym equipment and others do not. My first post will be about a weekly, 30 minute workout plan that can be done at a gym and the second will be an at-home workout plan.

For starters, finding time to get a full body workout in is no easy task. There are so many different muscles to work and so little time in the day. I have tried several different "quick" workouts, but many times they leave me feeling under-exhausted. This workout however, is one that will get your heart pumping and your muscles quivering with exhaustion by the time you're done. It combines both cardio and strength moves for the most efficient use of your time. The key to a fast and effective workout is to push yourself. Go from one move to the next quickly and don't hold back. 

For this 30 minute workout you will need access to several machines: a squat press, a bicep curl, chest press, tricep machine, t-bar/row machine, pull up machine/bar, and a track although a treadmill will work just fine. (for biceps and triceps, feel free to use a cable machine).

Start with a nice 5 minute warm-up. I prefer a light jog, but biking, the elliptical, or a brisk walk will do the trick. The point is just to get your heart pumping and your body warm. Then, for all of the machines, you are going to want to be lifting a medium weight because these lifts will be more about endurance and you don't want to kill yourself out in the first 30 seconds.

Bicep Machine: 3 minutes 
Fast Run (6.7 mph on a treadmill) : 1 minute
Tricep Machine: 3 minutes
Fast Run (7.0 mph on a treadmill) : 1 minute
Squat Press: 3 minutes (last minute alternate 30 seconds with each leg)
Fast Run (7.3 mph on a treadmill) : 1 minute
Chest Press: 3 minutes
Fast Run (7.0 mph on a treadmill) : 1 minute
T-bar/Row Machine: 3 minutes
Fast Run (6.7 mph on a treadmill): 1 minute
Pull up Machine (if machine is not available or if you want extra focus on your legs, repeat squat set): 3 minutes
Jog (5.0 mph on a treadmill): 3 minutes

Make sure to get a good stretch in once you are done. If you are really crunched for time though, sometimes I will stretch in the shower post workout. The hot water loosens your muscles and it can be very relaxing. Plus you are getting two things done at once! 

I would suggest doing this workout 2-3 times a week. That way your muscles have time to repair and recover in between. On the off days I enjoy going for longer runs and focusing more on my core. Here's a fun 30 minute workout incorporating both!

*Repeat circuit twice

Run (6.0 mph) for 10 minutes: you'll get 2 miles in!
Abs for 5 continuous minutes:
- 1 minute basic crunches
- 1 minute bicycles
- 1 minute suitcases
- 1  minute double crunches
- 1 minute toe touch crunches