The 30 Minute Transformation Workout

If there is one thing in this life that we can all agree on, it is that we as human beings value time. We value those extra minutes of sleep after pushing the snooze button; we value green traffic lights and empty grocery store check out lanes; and we value every lasting minute that we get to spend with our loved ones. Time, is a precious entity that once passed, we will never ever get back. It is a tool that we must use wisely in order to create a life of value that we truly love living.

Screen Shot 2014-06-11 at 3.51.30 PMIt is also time or ‘lack of time’ that eighty percent of the population believes to be the culprit of how unhappy they are with their health and appearance. Trust me, I get it; I am not here to tell you how you should or should not spend each hour of your day but what I will tell you is that if your health and fitness goals are not at the top of your “important list” the results will NEVER come. It is just too easy to sleep an extra hour, choose a cheeseburger over a salad, or say yes to an extra happy hour cocktail. But maybe, just maybe it is time to reorder your priorities and maybe it is time to REVAMP your approach in the gym.

What I want to share with you is a faster, more result oriented, ‘time efficient’ workout that could make transitioning your health to a top priority a bit easier. What if you could transform your body, your well-being, and in turn your life with just 30 minutes a day, without giving up those precious minutes with your loved ones? I’m not just pulling this so called idea out of thin air to entice you with a ‘too good to be true’ method that doesn’t work. This theory of exercise is backed by trials and trials of research and I am going to break it down for you in a simple step-by-step approach that you can start using today.

Screen Shot 2014-06-11 at 8.03.21 AMStep 1: Get your timers out and prepare to sweat. Your first interval will be set to 3 minutes.

 

 

 

 

Step 2: Choose your focus for the day—
 
Screen Shot 2014-06-11 at 8.12.31 AM30-minute lower body/cardio
 
30-minute upper body/cardio
 
30-minute full body/cardio
 
30-minute core/ cardio
 
30-minute single muscle group/cardio (specific for individuals who want to grow a certain muscle (ex. biceps, glutes, shoulders etc)
 
 
  
Step 3: Your template–
 
Screen Shot 2014-06-11 at 5.19.52 PM3-minute cardio
 
Circuit 1
Exercise 1
Exercise 2
Exercise 3
Repeat circuit X 5-minutes
        
3-minute cardio
 
Circuit 2
Exercise 4
Exercise 5
Exercise 6
Repeat X 5-minutes
 
3-minute cardio
 
Circuit 3
Exercise 7
Exercise 8
Exercise 9
Repeat X 5-minutes
 
3-minute cardio
 
Screen Shot 2014-06-11 at 8.43.51 AMStep 4: Choose your cardio
         Incline walk
         Light jog
         Fast run
         Jump Rope
         Eliptical
         Bike
         Stair-master
        Etc. ( Anything that elevates your heart rate!)
 
During these three minutes you want an all out push effort. Don’t hold anything back! Pushing yourself to max effort will create a hormonal shift within your body causing a post-exercise fat burning effect.
 
Screen Shot 2014-06-11 at 8.50.42 AMStep 5: Choose your resistance exercises.
 
Depending on what your focus is for the workout (determined in Step 2), choose each exercise accordingly. For example, if you pick the lower body/cardio workout, each circuit of exercises will be targeting legs and glutes.
 
You will repeat the series of exercises that you choose for five minutes in a consecutive order. Your fitness level will determine the pace in which you perform these back to back exercises. If you are a beginner take it slow and allow yourself the rest you need in between each exercise. 
 
If you need help deciding which exercises to do, check out my Youtube Channel with multiple playlists of short exercise demos divided into these same subgroups. If you can’t find what you are looking for there, another site that I love to browse for exercises demos is Bodybuilding.com. Click here to be directed straight to their exercise library.

 

Screen Shot 2014-06-11 at 6.33.50 PMStep 6: Choose your repetition range and weight 
 The last step before starting your workout is deciding how many repetitions you will be doing for each exercise. I am going to recommend between the 12 to 15 rep range for this style of workout. Depending on your goals, you can play around with the numbers a bit more. The amount of weight that you use should also coincide with your repetitions. Always push yourself by making sure the weight is challenging enough throughout the whole range of repetitions. Comfort will not get you results!

 

So there you have it, a time efficient, EFFECTIVE, 30-minute transformation workout. If you are like most people and struggle making health and fitness a priority because you are pressed for time, try implementing this workout into your schedule one to four times a week. I can guarantee that you will not only look better, but you will feel reenergized and better equipped to take on the everyday struggles of life. Give it a try and feel free to leave comments on how it goes!

 

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