You know strength training is good for you, especially as you age, but do you know how to gain strength in just 30 minutes of exercise?
Lifting a few light weights tones and improves lean muscle mass which is good for your heart, and bones. You don’t even need weights, these strength exercises use just your body weight and still build strength. Regular exercise relieves stress, increases energy levels and slows the aging process.
Heaving duty weight lifting is not required – just simple exercises – even yoga – that work all muscles groups and keep your arms and legs toned, and your core strong to support a healthy back.
Added bonus? Muscle continues to burn calories long after your workout – even at a resting state! It’s like getting a workout after you have stopped working out.
Unfortunately many people are just too busy to get to the gym. But, what if you could get in and out of the gym in 30 minutes? You could make time for that!
30 minutes a couple times a week can have huge health benefits.
Gain Strength in Just 30 Minutes
Warm Up – 5 minutes
Take the first 5 minutes and spend it on a machine that will get your arms, legs and back moving – a rowing or elliptical machine is perfect – this gets the heart pumping and the muscles ready to work.
Chest & Squats – 5 minutes
Following your fitness trainers recommended number of repetitions and proper weight on the chest machine and do one set of 8 chest exercises, then step behind the workout bench and do 30 squats, back on the machine do your second set of 8, then off and do 20 more squats, then back on and complete your 3rd set.
Shoulders & Lunges – 5 minutes
Again following your recommended number of repetitions and proper weight set up on the Shoulder press machine and after your first set step behind the machine and do 20 forward lunges on each leg, then back on the machine for your second set, then 20 more lunges on each leg and complete your third set.
Back & Plank – 5 minutes
This time combine back workout with planks. In between sets that work your back muscles, get down on the floor in front of the machine and hold plank on your elbows for as long as you can. Repeat again in between your next sets.
Legs & Push Ups – 5 minutes
Using a leg machine to workout your legs and combine with push ups on the floor in between your sets of weights. Set a goal for yourself to get to 20 push ups each time either with knees down or raised.
Triceps & Bicep – 5 minutes
Working the front and back of your arms makes sure there are no jiggly bits when you wave! Work triceps first and while resting move to a bicep machine or use free weights for bicep curl exercises. Going back and forth between triceps and bicep exercises until all recommended sets are done.
30 minutes. DONE. You will have worked out your arms, legs, core, back and shoulders with both weight machines and exercises. Try to stick with 30 minutes 2-3 times a week and then tell me how much better you feel!
*Always consult with your health care professional before starting a new exercise program.
PIN this to your Workout or Strength Exercise Pinterest Boards for easy reference.