Only have 30 minutes to work out at the gym? Here is the perfect program for effective training and good weight loss.
To be in good health and stay in line, it is important to do 30 minutes of sport a day. By practicing physical activity, you increase the benefits of your body. Above all, therefore, you should not do without it. If you want to work out in the gym, a 30-minute workout is completely doable and, of course, very effective.
How long does exercise take to be effective?
Ideally, a gym session should last 50 minutes. Why? It’s easy because it takes 10 minutes of warm-up at the beginning and 10 minutes of stretching at the end. But if you only have 30 minutes to dedicate to your workout, that’s enough. Above all, do not forget to warm up, it is necessary to limit diseases.
How to create an effective 30 minute gym session?
To get rid of fat and lose weight, you need to combine cardio exercise with muscle building. Start by warming up for 3 to 5 minutes on an ergometer such as a rowing machine, bicycle, treadmill, elliptical.
First circuit : 45 seconds of effort for 15 seconds of recovery – Do 4 laps
- 45 second squat then 15 second rest
- 45 seconds of mountain climber then 15 seconds rest
- 45 seconds of alternating lunges then 15 seconds of rest
- 45 seconds of side planks then 15 seconds of rest. Remember to alternate right and left legs in each round.
Second circuit called Tabata : 20 seconds effort and 10 seconds recovery – Do 4 laps
- 20 seconds of jumping jacks then 10 seconds of rest
- 20 seconds in the chair (against the wall) then 10 seconds of recovery
Third circuit : 30 seconds per movement and no rest – Do 2 rounds
- 30 second pelvic lift
“Hip rise/hip rise”
Finish the workout with 5 minutes of stretching.
Except for the warm-up, you can do this session without any equipment. While you are training, do not hesitate to make your exercises more difficult by increasing the weight of a kettle bell or dumbbells.
What machines should be favored in the gym?
Blanche, sports coach at Fitness Park advises: “Above all, you must vary your exercises. Avoid spending 30 minutes on the elliptical trainer or treadmill. For maximum efficiency, you must above all vary your exercises and change frequently of machines.” In fact, all gym machines are suitable for weight loss. It is best to start with a load that corresponds to your level and then increase the difficulty if necessary. In the program: rowing machine, carpet, elliptical, skiErg, skillmill (curved treadmill… Do many repetitions of each machine to work the whole body.
Many thanks to Blanche, sports coach at Fitness Park
To follow him, here it is @blancacoach