Some days just don’t give you time to go to the gym. Or maybe you have a little one you can’t leave, or a phone call you can’t miss. To the rescue: Our 30-minute interval workout will get your blood pumping from the comfort of your living or hotel room — and before you know it, you’ll have gotten your heart rate up without missing a step. Consider this: It’s just half an hour — 30 minutes that will pass whether you exercise or not.
When that short time’s gone, wouldn’t you rather be feeling proud of yourself and a little closer to your fitness goals?
Warm-up: 5 minutes
Arm Circles: 2-minutes warm up
Start out by warming your muscles with low, easy leg kicks. Hold your arms out straight from your sides and circle them.
Alternatively: Hold weights in hands.
Raise arms out to sides.
Keep elbows straight.
Make small circles, first forward, then backwards.
Marching in Place: 3-minutes
Take your arms from circling to strong pumping as you begin marching in place, bringing up your knees as high as you can with each step. For added intensity, use your aerobic step exerciser or a low, safe stair step in your home. (Be sure you have good traction and enough room to place your entire foot on the step for
stability). Alternatively, use your treadmill or stationary bike at a moderate intensity for 5 minutes.
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2 – 4 Intervals
Glutes / Prone or Standing Leg Raise : 1-minutes
Keep those legs going with these prone leg raises! To tone and firm, do 15 reps on each side, then repeat twice, for 45 total per leg.
1. Prone: Lie face down, knee straight on involved leg. Lift involved leg upward about 6 inches upward, tightening your glutes. Return to starting position.
2. Standing: Put your hands on your hips for support, and stand with your feet about hip-width apart (too far apart and you can strain, too close and you won’t get a good workout). Bend both knees slightly and shift your weight onto your left leg. Lift your right leg backward 6 inches, tightening your glutes, and keeping your knee bent slightly. Lower to the start. Repeat!
Shoulders & Arms / Curl-ups: 1-minutes
Do 3 sets of arm curls using light weights. (Don’t have any weights? Use canned goods, small water bottles or anything evenly weighted that you can hold onto easily.)
1. Hold your arms at your sides with palms facing forward. Again, remember to keep your feet hip width apart for stability, and bend your knees slightly.
2. Curl the weights up to your shoulders, turn the weights palm facing out and lift the weights overhead. Lower at the same speed at which you raised the weight. Do 15 reps per set.
3. As you get fit you’ll start to see your arms shape up nicely because you’re going to do this at least three times per week.
Chest, Shoulders, & Triceps / Push-ups: 1 minutes
Our version gives your arms and core a workout, without making you feel like you’re in basic training. Start on your stomach, then cross your ankles and bend your knees. Balance on your knees and palms, with straight arms a little bit in front of and out from your shoulders. Tighten your stomach and butt, and tuck your chin. Bend your elbows and lower your entire body at once. Be sure to keep your body as straight as you can from knees to shoulders to protect
your back and get the most from this exercise.
Legs & Glutes / Squats: 1 minutes
Stand straight with feet hip-width apart. Put your hands on your hips for stability and rest your weight in your heels. As if you’re about to sit down in a chair, bend your knees and lower. Try not to lean more than a few inches forward. If you’re strong enough to bring your thighs parallel to the floor, good for you — but don’t go any deeper into the sit. Protect your Ligaments by not allowing your knees to go in front or to the side of your toes. When your upper body starts to fold over, straighten your legs, remembering not to lock your knees.
Stretching for 10-minute
The sequencing of the stretching exercise took place in the following order with all stretching held for 10-20 seconds prior to release.
Sit with knees bent, soles of feet together.
Slowly let your knees drop to floor.
Grasp ankles with hands and lean forward from the hips.
Knees to Chest Stretch
Lie on back.
Lift involved leg to chest and grasp knee with opposite hand.
Gently pull your leg across chest to opposite shoulder while rotating leg inward until a stretch is felt deep in the buttocks.
Chest Shoulder Stretch
Bring arm across in front of body as shown.
Hold elbow with opposite arm.
Gently pull across chest until a stretch is felt in the back of shoulder.
Repeat with other arm
Stand facing wall, hands on wall.
Step forward with foot of uninvolved leg, leaning hips toward wall.
Keep rear leg straight with heel on floor.
Standing Quad Stretch
Stand on un-involved leg, using table or chair for balance.
Bend knee of involved leg.
Grasp with hand and gently pull up toward buttocks.
Hold and repeat.
Trunk Rotation Stretch
Lie on side with hips and knees bent at 90 degrees.
Place arms out in front, palms together.
Slowly lift top arm up and gently lower to floor.
Try to get upper arm, forearm, and hand on floor.
Keep knees on floor.
Return arm back to start position.
Repeat stretch on other side.
Crunches 50 repetitions
Lie on back with knees bent, and hands clasped behind neck.
Raise shoulders up until they clear the floor and return to start position.
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