Weight loss exercise routine with not much time per day?
I’d like to start a fitness routine to cut down my flab. I’ve got access to a fairly well-equipped gym in my apartment building, but my schedule is very tight and I don’t have much time to invest in working out each day.
What sort of exercises or routines shoudl I focus on to get the best weight loss results when spending 1/2 hour a day or less?
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On the diet side. Cut down on your carbs while boosting your fruit/veg/protein intake.
Stay away from fast food/junk food. If you have the time to cook it yourself in a healthy way then all the better, but if you don’t then just make sure you aren’t gorging on fatty pre-packaged foods and sugar.
Keep hydrated, lots of water will help flush toxins and keep your digestive system active. It will also hydrate your muscles to work more efficiently.
If you only have 30 mins a day then you’re going to have to focus on rigorous cardio/core exercises.
Alternate the following from day to day.
Regime 1:
- Perform your warm-up stretches so your muscles don’t cramp up.
- 15 mins running
- Press Ups 10×3 sets
- Sit ups 15×3 sets
- Dorsal raises 15×3 sets
- Jumping Jacks or Jogging for 2 minutes, gradually slowing your pace to a stop.
DO NOT just suddenly stop after the dorsal raises.
Regime 2:
- Warm-up stretches
(Alternate between jogging and running for 30 mins)
- Jog for five minutes.
- Run for five minutes.
(At the end slow to a jog, a fast walk, a walk and then stop)
Regime 3: *If your gym has the equipment otherwise you obviously skip this one*
- Warm-up stretches.
- Cycling at medium intensity for 15 minutes
- Stair Climber 15 mins
Regime 4:
- Warm-up stretches
- 15 mins running
- Press Ups 10×3 sets
- Trunk Curls 15×3 sets
- Plank Position for 10 seconds x3 sets
- Jumping Jacks or Jogging for 2 minutes, gradually slowing your pace to a stop.
Do those exercises for 2 weeks and then increase the amount you do.
Just do 2 extra for each set of exercises.
Instead of 10×3 Push Ups, do 12×3
Then in two weeks increase that again to 14×3 and so on.
Good, basic cardio warm up stretches:
http://www.youtube.com/watch?v=xgq8iEI317Q
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Also, throughout the day, try and do additional little exercises. Walk where you can, use the stairs instead of the elevator.
- When you’re sat at your work desk or something like that then tense your stomach muscles, pull them in and try to hold them for a minute, relax them and repeat.
- Lift your feet slightly off the ground and try to keep them elevated for as long as possible.
You don’t have to do much, but all these little things will get the muscles working, strengthen them and use additional energy.
can’t be done
my sister does 40 crunches ever commercial break she started 2 days ago and she already looks skinnier and she also isn’t eating as much
Check out Tony Hortons 10 minute trainer……….>
You should be able to get both DVDs on ebay for around $20…..>
Well Juicy, Leslie Sansone has some pretty good walking tapes that you can put into your dvd player. She has them anywhere from 15 minutes to 1 hour long. They really are good and aerobics is probably the best way for you to burn that fat off.
Consider that most dietitians recommend 1/2 hour exercise on most days and you will be fine.
If you don’t have a lot of time you need to try to get the most out of the little bit of time you do have. This means working HARD for the the 30 minutes you’ve got.
It can be done and in some ways is preferable.
Check out this blog by Coach Dos he just wrote a book on cardio strength training which is what you need: http://www.coachdos.com/
Also you can check mine out… I specialize in quick < 30 minutes routines.
http://getandstayfit.tumblr.com/
Here’s an example of one, you’ll need an interval timer, if you have a smart phone you can download an app for this or get a Gym Boss Timer
You’re going to use 1 minute intervals. Set the timer for 30 seconds on (hard work) 30 seconds off (rest).
Rest for 30 seconds between each round
4 Rounds Goblet Squats
4 Rounds Burpees
4 Rounds T Planks
4 Rounds Alternating Lunges
4 Rounds Tuck Jumps
You’ll have plenty of time to do a warm up before hand and still finish in under 30 minutes.
Also cutting flab isn’t just about exercise you need to eat smart and get your rest in.
Hope this helps… hit me up on my blog if you need additional information.
Best,
Whitnee Lynn
Act Fit, Eat Smart, Be Well
you just need to get some cardio going.
Weightlossdiscs are excellent as they have no joint impact but great cardio benefit.
You will notice your belly shrink!! Good luck!!
here you can find a good weight loss disc http://www.weightlossdisc.com