Are you worried that you don’t have enough time for working out? Well, you do. What matters is the intensity of your workouts. The good thing with a high-intensity exercise is that it boosts your metabolism and tones the muscles. Here, we’ll take a look at a 30-minute workout routine that should kick start your fitness journey. It includes cardio and resistance training. Please note that if you are new to exercise, over age 45 and 55 for men and women respectively, or have some health problems, you have to consult with your doctor before indulging in a fitness program.
Beginner squats: For Thighs
If you are new to exercising, then beginner squats using an exercise ball is a good starting point. It would help if you stood against a wall then put the ball at your lower back with your feet hip-width apart and out in front. Once in that position, ensure you keep your body upright and slowly move your body up and down by bending at the hips and knees.
Squats: For Thighs
Once you have some experience, it’s time to drop the exercise ball and do squats without it. While doing this, it’s advisable to keep your shoulder-width apart and the back as straight as possible. To make this routine useful, bend your knees while lowering your rear as if you were sitting down but always ensure you keep your knees over your ankles.
Forward lunge: For Thighs
This is one of the most simple routines, but effective. It involves standing with your feet hip-width apart, then take one step forward with one leg and lower your body to the floor. Do it repeatedly with either leg.
Dead lift8: For Hamstrings
Doing a dead lift is easy. Just hold a bar or free weights, then stand up straight with your feet hip-width apart. Bend at your hips as you move the hips backward and lowering your upper body parallel to the floor. Ensure your legs are straight, and the back level and spine are in neutral. From there, drop the weight to somewhere just below your knees and return to your starting position slowly.
Bridge: For Glutes
This routine is specifically for working the butt, hamstrings and core. You lie on your back with the knees bent and your feet hip-width apart then peel off the floor as you form a diagonal line from your knees down to the shoulders. Slowly return to your starting position and do that the routine ten times.
Push-ups: For Chest and Core
This is one of the best routines for the upper body. Its also relatively easy and strengthens the chest, shoulders, triceps and core muscles as well.
Chest press: For the Chest
This routine involves lying face up on a bench with your knees bent and the feet on the floor. You then press a bar or dumbbells from your chest towards the ceiling. Do it ten times.
Shoulder press: For Shoulders
You can perform this routine while seated or standing. Start with your elbows bent and weights at your shoulders then slowly lift them towards the ceiling. Make sure you keep your elbows under the hands.
Try to do this routine every other day or if possible two days in a row depending on your schedule. Most of these exercises are not hard-core, where you need more rest to recover. for More