The
number one reason which people give for not exercising is TIME. We’re too busy.
But not anymore! You can complete your workout and get fit in only 30 minutes a
day. Aren't 30 minutes worth the fit and lean body you’ll end up with?
Before
you close this window thinking that only 30 minutes of exercise a day won’t
help in any way, let me tell you that you’re dead wrong. Thirty minutes of
exercise a day may be the magic number to lose weight. A new study shows 30 minutes
of exercise a day works just as well as an hour in helping overweight adults
lose weight. Researchers found moderately overweight men who exercised hard
enough to sweat for 30 minutes a day lost an average of 8 pounds over three
months compared to an average weight loss of 6 pounds among men who worked out
for 60 minutes a day.
Here
is your 30 minutes workout plan:
The
workout program consists of:
- 5 minutes warm-up
- 3 circuits each made up of 3 minutes of strength exercises, 2 minutes of cardio and 1 minute of abs exercises.
- 4 minutes cool-down stretches
The
whole idea here is to get the body warmed-up and to get blood pumping.
1) Jogging
in place
2) Jumping Jacks - Assume
an erect position, with feet together and arms at your side. Slightly bend your
knees, and propel yourself a few inches into the air. While in air, bring your
legs out to the side about shoulder width or slightly wider. As you are moving
your legs outward, you should raise your arms up over your head; arms should be
slightly bent throughout the entire in-air movement. Your feet should land
shoulder width or wider as your hands meet above your head with arms slightly
bent
3) Windmills
– Stand shoulder width apart. Extend your arms by your side. Start rotating
your arms while keeping them straight. Rotate in a forward direction and switch
arms for each rotation.
4) High Knee Skips
- Bend your knee and raise your upper leg until it’s horizontal to the ground.
Similar to jumping rope, the stride requires a double-foot strike pattern, or
right-right followed by left-left hops.
5) Lunges
- Keep your upper body straight with your shoulders back and relaxed and chin
up. Step forward with one leg, lowering your hips until both knees are bent at
about a 90-degree angle. Make sure your front knee is directly above your
ankle, not pushed out too far, and make sure your other knee doesn't touch the
floor. Repeat with the other leg.
Instruction:
Perform each exercise for 30 seconds and then repeat the whole thing one more
time.
Strength Exercises:
Each
move is a "compound" exercise, meaning it targets multiple muscle
groups, so you get a really big bang for your strength-training buck!
1) Squat to Overhead Press
- Stand with feet shoulder-width apart, elbows bent, a 5-pound weight in each
hand at shoulder height, palms forward. Lower into a squat (don’t let knees go
past toes); hold for a moment. Push through heels to stand up, pressing weights
overhead. Return to starting position.
2) Curtsy Lunge
- Stand with feet hip-width apart, hands on hips. Take a giant step diagonally
back with left foot and cross it behind your right; bend knees (as if
curtsying) as you reach your left hand toward floor on the outside of your
right foot. Return to starting position. Switch side and repeat.
3) Superman
- Lie face down with arms and legs extended, toes pointed, palms down. Inhale
while raising arms and legs as high as you can; pause, then exhale while slowly
returning to starting position.
Instruction:
Perform each exercise for 30 seconds and then repeat the whole thing one more
time.
Cardio Exercises:
Get
that heart rate up!
1) High Knees
- Stand tall with your feet hip-distance apart. Raise up your right knee as
high as it’ll go, and then place the leg back down. Alternate legs and start
picking up the pace.
2) Squat Jump
- Perform a normal bodyweight squat (keeping the heels on the ground while
bending the hips and knees until the thighs are parallel to the floor). Jump up
immediately at the bottom of the squat and extend your arms overhead.
Instruction:
Perform each exercise for 30 seconds and then repeat the whole thing one more
time.
Ab
Exercises:
Let’s
target that stubborn belly fat!
1) Teaser
- Lie on your back with knees bent to 90-degree angles and feet lifted. Tighten
abs as you inhale, and lift arms up and back over head. Exhale and swing arms
forward, straightening legs so your body forms a V. If needed, put hands on the
floor for support. Roll down slowly, bending knees and bringing arms overhead.
2) Opposite Arm and Leg Raise
- Begin on all fours, aligning your knees under your hips and your wrists under
your shoulders. Raise your left arm to shoulder height and your left leg to hip
height. Hold for 2 counts, reaching forward with your fingers and back with
your heels. Repeat this exercise on the opposite side.
Instruction:
Perform each exercise for 30 seconds.
4
minutes cool-down stretches:
1) Child's pose – 30 seconds:
Begin by kneeling on the floor. Lower your butt onto your heels and
simultaneously stretch your torso and arms down and forward. Your stomach
should be resting on your thighs and your forearms should be on the floor in
front of you.
2) Buttock Stretch – 30 seconds each
leg:
To do a buttock stretch, bring knees up to chest. Cross right leg over left
thigh. Grasp back of left thigh with both hands. Pull left leg toward chest.
Repeat with opposite leg.
3) Inner Thigh Stretch – 30 seconds:
For the inner thigh stretch, sit down with your back straight and bend your
legs, putting the soles of your feet together. Holding on to your feet, try to
lower your knees towards the floor.
4) Hamstring Stretch – 30 seconds each
leg:
To do a hamstring stretch, lie on your back and raise your right leg. Keeping
your left leg bent with your foot on the floor, pull your right leg towards you
keeping it straight. Don’t hold at the knee level. Repeat with opposite leg.
5) Calf Stretch – 30 seconds each leg:
For the calf stretch, step your right leg forward, keeping it bent and lean
forwards slightly. Keep your left leg straight and try to lower the left heel
to the ground. Repeat with opposite leg.
Repeat
the strength-cardio-abs circuit so that you perform the whole circuit
3 times.
Take
1 minute rest in between each circuit.
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