30 Minute Workout Programmes

The following programmes will provide enough moderate exercise needed to burn calories and help you stay fit and healthy. The majority of the following work is on the assumption that most people are aiming for general fitness, a decrease in body fat and an increase in body tone. Included in the booklet are both cardiovascular exercises and also programmes to develop your muscular endurance. As they are only 30 minutes it gives you the flexibility to fit a workout in when you dont have much time. Dont forget exercise also helps relieve stress and gives you a overall sense of wellbeing. So everybody get active!!!

Go for a 30 Minute Walk Below are 6 different walks, starting off easy and gradually increasing in intensity. Once the first walk becomes easy progress to the next. A general 30 minute walk at a steady pace. Walk for 2 minutes. Then increase pace for 30 seconds after each 2 minutes. Walk for 2 minutes. Then increase pace for 45 seconds. Walk for 1 minute 30 seconds. Then increase pace for 30 seconds. Walk for 1 minute. Then increase pace for 30 seconds. Walk for 1 minute. Then increase pace for 45 seconds.

Walk for 1 minute. Then increase pace for 1 minute.

30 Minute Home All Over Body Workout ! Routine Press ups

Squats

Lunges

Tricep dips Abdominal crunches Core rotations Leg raises Each stage will take 30 minutes and get increasingly harder. Once stage one becomes easy progress to stage two. Stage one perform each for 10 repetitions with 30 seconds rest between. Stage two perform each for 20 repetitions with 30 seconds rest between. Stage three perform each for 30 repetitions with no rest period.

30 Minute At Home Circuit Press ups Star jumps

Squats

Step ups Sit ups Burpees Leg raises Tricep dips Skipping
Each stage will take 30 minutes and get increasingly harder. Once stage one becomes easy progress to stage two.

Stage one- perform each exercise for 30 seconds with 30 seconds rest. Stage two- perform each exercise for 45 seconds with 30 seconds rest. Stage three- perform each exercise for 60 seconds with 20 seconds rest.

Stage four- perform each exercise for 60 seconds with no rest

30 Minute Gym Workout

5 minute warm up pulse raiser Cycle/Treadmill/Cross Trainer/Rower

Weight training routine Chest press Seated row Leg press Leg curl Shoulder press Abdominal crunch Leg raise Core rotation Pec fly Lat pull down Leg extension Leg curl Hammer curl Abdominal crunch Leg raise Core rotation

2 sets of 12 repetitions

2 sets of 12 repetitions

5 minute cool down, slow the speed of the movement so it brings the pulse down gradually. Cycle/Treadmill/Cross Trainer/Rower

30 Minute Workouts Basic cardio routine Step ups

Each stage will take 30 minutes and get increasingly harder. Once stage one becomes easy progress to stage two.

Stage one Steady pace, one minute step ups followed by one minute rest. Stage two Intermediate pace, one minute step ups followed by 45 seconds rest. Stage three Quick pace, one minute step ups, 45 seconds minute rest. Stage four Quick pace, one minute step ups 30 seconds rest.

Home / Office Workout

Cardio Stairs - Step onto the first step and then back down, then walk up 2 steps and then back to the bottom. Next walk up 3 steps and then back to the bottom and so on until you have gone to the top. Now repeat that with the other leg leading the action. 2 Stair Stepping Walk to the top of the stairs taking 2 at a time. Repeat on the other leg. Now repeat this at a faster pace depending on your fitness levels. Jogging Elevate your heart rate and combine jogging on the spot for 1 minute with jogging or walking up the stairs as described above. Vary the amount of time you spend on each and the amount of repetitions you do. Start so you do 5 times 15 minutes stairs and jogging. Skipping Either with or without a rope. Combine skipping with jogging and the stair routine and you can easily create a 20 minute workout. Try working out to music to keep you motivated. For example: 5 x 1 minute jog on the spot + 1 minute skipping + 2 minutes of stair work Below are some exercises for toning, they can be combined with the above cardio workout or simply done at the end. Here are some examples of exercises for the major muscle groups. Legs Stair lunges Stand on the first step. Step the right foot back onto the floor and bend the left knee (aim to get the left knee to 90 degrees) now bring the right foot back onto the first step and then repeat on the other side aim to do 20 -30 per set. Now repeat i.e. 20 lunge backs on the right then repeat on the left. For those a little more adventurous Stair jumps place the left foot onto the first step. Now jump so that the right foot lands on the step and the left foot now lands on the floor repeat these 20 times or complete 1 minute of continuous work. Calf Raises These are simple yet effective. Step forward onto the first step and then place the balls of your feet towards the edge so that your heels are off the end of the steps. Now raise yourself up and lower down under control repeat 20 times. Chest and back of arms Stair press ups Depending on your strength levels choose a step high enough so you can press your body weight up. Complete as many as you can x 3 (aim for 20). As you progress your aim is to move down the steps until you are doing full press ups on the floor. You can also repeat the above as a tricep press up (keep the elbows tucked into the side of the body) Tricep dips sit on the first step. Now place your feet out in front of you and place your hands to the side of your body. Now lift your body weight off the stairs by straightening at the elbows. Repeat as many as you can x 3 (aim for 20) Abdominals A simple abdominal curl-lie on your back bend knees and pull your abdominals in tight. Now curl up your chest from the floor towards your thighs. You only need to go through a small range of movement to be effective. Keep abdominals pulled in tight throughout. Aim for 3 x 15 -30.

Cardiovascular 30 Minute Gym Workouts

Treadmill
Start with incline at zero and speed at a comfortable pace (walking or jogging). Perceived Exertion (PE)=Level 5 (see Perceived Exertion Scale below). 1 Minute: Raise incline one or more percent every 15 seconds. PE=5-6 1 Minute: Reduce the incline one percent every fifteen seconds. PE=6-7 3 Minutes: Walk or jog at a steady pace. PE=5 Repeat entire cycle for 30 or more minutes Approximate calories burned: 320(based on 140 lb person)

Cross Trainer
Using manual program, enter workout time as 30 minutes and choose appropriate level 6 Minutes: Set ramps (if option) and resistance levels at medium level. PE=5 2 Minutes: Set ramps at highest level and increase resistance every 30 seconds. PE=6-8 2 Minutes: Lower ramps and resistance to comfortable level. PE=5 6 minutes: Set ramps and resistance to medium and go backwards. PE=5-6 Repeat entire cycle for remaining time Calories Burned: 250-300 (based on 140 lb person)

Bike
Using the manual program, enter your workout time as 30 minutes and choose appropriate level 5 Minutes: Cycle at a comfortable pace. PE=5. 5 Minutes: Raise level several increments and decrease a level every 30 seconds. PE=6-8. 5 Minutes: Cycle at comfortable pace. PE=5. 5 Minutes: Raise level higher than before and decrease a level every 30 seconds. PE=6-8 5 Minutes: Cycle at comfortable pace. PE=5. 5 Minutes: At current level, increase a level each minute. PE=7-8. Calories Burned: 245 (based on 140 lb person

Hit the Road - Instead of spending 40 minutes inside a sweaty gym, head outside for a walk/run.
Warm up with a brisk walk/slow jog for 5-10 minutes. Jog/walk briskly for 3 minutes Sprint or speed walk for 30 seconds Repeat this cycle 6 for the remaining time, keeping PE between 5-8.

Perceived Exertion Scale Level 1: I'm watching TV and eating bon bons Level 2: I'm comfortable and could maintain this pace all day long Level 3: I'm still comfortable, but am breathing a bit harder Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly Level 5: I'm just above comfortable, am sweating more and can still talk easily Level 6: I can still talk, but am slightly breathless Level 7: I can still talk, but I don't really want to. I'm sweating like a pig Level 8: I can grunt in response to your questions and can only keep this pace for a short time period Level 9: I am probably going to stop any minute Level 10: I am shattered