Beginners: Start with two rounds of 30 seconds of each exercise
Progress to 3–4 rounds at 30 seconds to one minute of each exercise

Medicine Ball Twisting Pass
Stand back-to-back with feet hip-width apart. Pass the ball to your partner, keeping abs engaged, back straight, elbows tight and ball close to body. Go for time; be sure to switch directions.

Medicine Ball Toss Crunch
Lie on back holding medicine ball at chest, lift up shoulders to crunch, throw medicine ball to partner, catch the ball on the bounce back while rolling back down. Go for time for each person (versus counting the number completed).

Deadlifts
Ask a Personal Trainer for help. Grab the bar with hands shoulder-width apart. Bend your knees and keep going until your shins touch the bar. Lift your chest & straighten your back while taking a big breath to hold and stand up. Complete as many as possible while maintaining good form.

Be sure to ask an Active Personal Trainer for assistance with your workout program – we’re here to help!

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Finding time to exercise can be hard, and then figuring out what exercises to do  can add to the  challenge.  Yet it’s actually really easy to create a 30-minute simple, effective workout plan with some basic considerations. When a fitness trainer builds a program for clients they consider many things, but the four major guidelines are the type of exercise (mode), how hard (intensity), how often (frequency) and for how long (duration) are you exercising.  Each of these guidelines affect the other, for example if you are going to increase the intensity in your workout, then you can shorten the duration.

In order to reap the benefits of exercise in a shorter amount of time, focus on increasing the intensity.  To do that, you can use either an interval or continuous circuit-training style. Interval training involves high-intensity exercises with recovery periods for a certain length of time. A continuous circuit incorporates set exercises and reps to be completed in a specific duration or for a fixed amount of rounds. Here is an example of each training style to help you get a great workout in 30 minutes or less:

Interval Workout Example: 3-4 rounds of 30 seconds work / 30 seconds rest

1. Push-ups
2. Sit-ups or Crunches
3. Squats
4. Russian Twists
5. Alternating Lunges

Continuous Circuit Example: Complete reps of each movement for as many rounds as possible in 15-20 min.

1. 16 Push-ups
2. 16 Sit-ups or Crunches
3. 16 Squats
4. 16 Russian twists
5. 16 Alternating Lunges

With either of these formats, a day of exercise would consist of 5 minutes warming-up, 15-20 minutes working out and then 5 minutes cooling down to get a great workout in 30 minute
s or less. Give both a try to compare what works best for you. Regardless, you’ll experience an effective, efficient workout with time to spare!

Ready to get moving? Our team is here to support you in the club and help you live actively! Click here to claim a guest pass and experience your first workout on us. Or if you’re already a member, send the link to a friend to share the motivation and gain a workout buddy in the club.

The post How to Get a Great Workout in 30 Minutes or Less appeared first on Best Gym, Fitness Center & Aquatics | Active Wellness Center.

Go for a more explosive movement
Keep a wide stance for better balance.
Watch our how-to video to check your form, or see a Personal Trainer. We’re here to help!

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