Sometimes, making time for fitness can seem impossible. Whether your day consists of work, school, taking care of kids or anything else, the last thing you probably want to do is head to the gym. Though the long days can be tiring, it’s always important to make time for fitness. However, getting physically fit doesn’t have to take up a big chunk of your day.
According to the “2008 Physical Activity Guidelines for Americans” from the Centers for Disease Control and Prevention, adults need at least 2 hours and 30 minutes of moderate-intensity aerobic activity per day and two or more days dedicated to working the major muscle per week. If you divide it up – leaving one day of the week for resting – that’s only about 25 minutes per day. The question is: Do you have 30 minutes a day to dedicate to fitness? Sure you do!
This full-body exercise routine suggested by Health magazine lets you workout in the comfort of your own home. The best part? It’ll only take 30 minutes of your time.
Jumping jacks – Get up and do as many jumping jacks as you can for two minutes. This will get your heart rate going and warm you up for the rest of the workout.
Side lunge – Hold two 5-pound dumbbells. Step your right leg out and bend your left knee to 90 degrees, reaching your hands down to each side of the left foot. Return to the standing position and repeat on the right side – this counts as one rep. Repeat for 24 reps.
Bridge and lift – Lie on your back with your feet hip-width apart. Flex your abs, lift your hips and ascend your right leg so that your body forms a straight line. Lower your body, then bring your right knee to your chest. Return your right foot to the floor – that’s one rep. Complete 24 reps, switch legs and repeat.
Superman – Lie down on your stomach. Lift your chest, stretch your arms overhead and raise your legs slightly, keeping them straight. Roll onto your back, bend your knees and rest your arms behind your head. Perform a sit up, curl back down and roll back on to your stomach. Perform this action for 16 reps, switch directions and repeat.
Dancing squat – Stand with your right leg forward and one 5-pound weight in your left hand. Squat, touch the weight to the floor and lift your right hand. Stand, lift your left knee and touch with your right hand. Then squat, stand and touch your right hand to your left foot behind you – this counts as one rep. Do 24 reps on one side, switch and repeat.
“A jump rope will work perfectly for line hops.”
Line hops – Grab a string or jump rope and lay it out in a straight line. Step or hop sideways over the rope as many times as you can for 2 minutes.
Bicep circles – Stand with your legs a smidge wider than hip-width apart and hold your 5-pound dumbbells. Bend your elbows with your palms facing up. Squat and circle your left hand towards your left shoulder in a “come here” motion. Do this for 16 reps, then switch sides and repeat.
Line jumps – Grab the jump rope, stretch it out and jump forward and backward over it for 2 minutes straight.
Tricep twists – Lie on your back with your knees bent, holding your 5-pound weight in your right hand. Lift the weight, and keeping your knees bent, let your hips follow your right elbow until the weight touches the floor. Keeping your arm straight, lift the weight to left and let hips, legs and shoulders follow until you’re on your back. Do this for 24 reps, switch sides and repeat the exercise.
Cross crawl – Begin by standing up straight and raisingyour arms. Lift your left knee and right elbow so they meet in the middle. Repeat on the opposite side for two minutes. Move as fast as you can for the best results. The 30-minute workout is complete!
Now that you’ve completed the exercise routine, don’t forget to stretch. Men’s Fitness said stretching after getting physical helps get your body back to its normal position and posture. Neglecting to do so may result in extra soreness and stiffness later on.