30-Minute No-Equipment Full-Body Toning Workout

Quick workout: how to load the whole body in 30 minutes?

Probably, everyone at least once had the idea to skip a workout in the gym, when you simply do not have enough time for a full-fledged workout because of things that have piled up at once. Just imagine: warming up, numerous approaches of exercises for different muscle groups, a hitch ... You will have to take at least an hour for this!

In order not to be out of schedule, it is not necessary to completely abandon planned training. Instead, you can follow simple rules that will help you reduce your exercise time to 30 minutes.

Rule 1. Do basic exercises

Pay attention not to isolation exercises, but to multi-joint exercises. While the former will help you to effectively pump only one muscle group, the latter, with the right technique, will engage several large muscle groups at once.

Basic gym exercises, in most cases, will include barbell work, which will affect muscle growth and on hormonal levels. An additional benefit of multi-joint training will be its ability to actively burn fat.

Multi-joint exercises with weights include:

  • Barbell Squat. The quadriceps, gluteus maximus, soleus, calf muscles, as well as the thigh muscles and adductors are involved. The additional load is distributed to the abdominal muscles, back extensors and other small muscles of the legs and trunk.
  • Bench press (can be replaced with a press on the shoulders in the simulator or a dumbbell press while sitting). The pectoral muscles, triceps muscles of the shoulder, deltoids, hands, forearms and abs work.
  • Standing barbell press or military press. The front and middle bundles of the deltoids are loaded, as well as the back delta, triceps and trapezius muscles.
  • Deadlift. Exercise uses the straighteners of the spine, hamstrings and arms, adductors of the thigh, gluteal muscles, deltoid and trapezius muscles, forearms.
  • Bent Over Row. The latissimus dorsi, circular muscles, the back of the deltoids, and the flexors of the arms work. Also, the rhomboid and trapezius muscles when bringing the shoulder blades together.

All of the above exercises should be grouped three or four per session in the gym - this will not take you more than half an hour. For example, one workout could include deadlifts, bench presses, and barbell squats, and another could include standing barbell presses, deadlifts, and the same squats.

In addition, some weightless exercise, which can also be included in the training plan if desired. Among them:

  • dips;
  • pull-ups;
  • squatsme;
  • lunges;
  • plank.

Rule 2. Don't do unnecessary reps

The rule of thumb is the more, the better, in the case of repetitions, it stops working and unnecessarily increases the time spent in the gym. Adjust the amount based on your goal. For example, to gain muscle mass with the help of basic exercises with a large weight, it takes from 6 to 10 repetitions with 3-4 working approaches - no more.

An increased number of repetitions - from 12 to 15, it is simply inappropriate to perform more. This is only necessary for those who want to work on the relief. In this mode, excess body fat is perfectly removed.

Quick workout: how to load the whole body in 30 minutes?

Photo: istockphoto.com

Rule 3. Do not spend a lot of time on rest and choose the optimal weight

Despite the fact that the rest between sets seems to us short, even a repeated pause of 1-2 minutes can double the duration of the workout. To save time, shorten the break to 30-45 seconds.

If you feel like your body needs a longer recovery from weight-bearing exercise, reduce the load and work in the 70-85% range of your one-rep max. Of course, training with near-limit weights with an emphasis on increasing muscle strength is effective, but with them you will not be able to save time due to the need to take long pauses of 2-3 minutes.

Quick workout: how to load the whole body in 30 minutes?

Photo: istockphoto.com

Rule 4. Combine exercises

You can also combine exercises into supersets to save time (by 2 different exercises) or trisets (3 each), which are performed without rest. Such a technique will allow a good load on the desired muscle group.

For example, Arnold Schwarzenegger in preparation for the Mr. Olympia actively used a superset for biceps: Zottman lifting + any exercise for biceps with a barbell. And bodybuilder Ronnie Coleman includes in his workouts a superset with a T-barbell lifting while standing + flexion in the simulator.

In the end, a well-defined goal will help you to minimize the length of your workout. Decide what you want to get out of the gym, group the exercises you need, determine the optimal weight and number of repetitions, do not get carried away with breaks - and you have already saved time!

30 min quick total body workout

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