How to Easily Fit in 30 Minutes of Exercise Per Day
Are you looking to get fit but don’t have much time to dedicate to working out?
Don’t worry; you’re not alone.
With work, school, and other obligations, finding the time to hit the gym or go for a run can be challenging.
However, there are plenty of ways to get a workout without spending hours at the gym.
In fact, all you need is 30 minutes per day. Here’s how:
Create a Routine
The first step to getting fit is to create a routine that you can stick to.
If you only have 30 minutes per day to dedicate to working out, try to do something at the same time every day.
That could mean running in the morning before work or doing bodyweight exercises before dinner.
Creating a routine will help your body adjust and make it more likely that you’ll stick with your workout plan.
It will also help to set some structure for your day and make it easier to find the time to work out.
Set Small Goals
Trying to lose 50 pounds in two weeks is not only unrealistic, but it’s also not healthy.
Instead of setting lofty goals that are impossible to reach, set smaller goals that you can realistically achieve.
For instance, if your goal is to lose weight, focus on losing one or two pounds per week instead of trying to drop 20 pounds in two weeks.
Smaller goals are more manageable and will help keep you motivated in the long run.
In addition, you’ll be more likely to stick with your workout plan if you don’t feel like you’re constantly depriving yourself or working out for hours.
Choose the Right Exercises
When you only have 30 minutes, you need to make sure you’re choosing effective and efficient exercises.
That means you’ll want to focus on compound exercises targeting multiple muscle groups simultaneously.
Some great compound exercises to choose from include:
- Squats
- Lunges
- Pushups
- Rows
- Deadlifts
These type of exercises increases your heart rate and helps you build muscle.
However, if you hate running, for example, there’s no point in forcing yourself to do it just because you think it’s the best way to get fit.
Instead, find a workout that you actually enjoy doing.
There are plenty of options, so take some time to experiment until you find something that fits your needs and interests.
Once you find a workout you enjoy, you’ll be more likely to stick with it in the long run.
Here are three workout types that you can use that will take 30 minutes:
#1. HIIT Workouts
High-intensity interval training (HIIT) is an exercise that alternates between short bursts of intensity and periods of rest or active recovery.
HIIT workouts are great for burning fat and increasing cardio endurance.
A typical HIIT workout might last 30 minutes, with only 20-25 minutes spent exercising, and the rest is spent resting or recovering.
This makes HIIT workouts very efficient and perfect for busy people who want to get fit but only have a little time to spare.
#2. Tabata Workouts
Tabata is a type of HIIT workout that consists of 8 rounds of 20 seconds of intense exercise followed by 10 seconds of rest.
Tabata is great for burning fat and increasing cardiovascular endurance like other HIIT workouts.
However, the shorter duration of each exercise round makes Tabata even more challenging than traditional HIIT workouts, as the aim is to work as hard as you can for those 20 seconds.
#3. Circuit Training
Circuit training is a type of workout consisting of a series of strength-training exercises performed one after another with no rest in between.
Unlike traditional strength-training routines, which are usually done for 3 sets of 10-12 repetitions, circuit training typically uses lighter weights and higher reps (15-20) for each exercise.
This makes circuit training workouts shorter and less strenuous than traditional strength-training routines.
This is ideal for busy people who want to get fit but only have a little time to spare.
Start with a Warm-Up
Before you start your workout, it’s essential to warm up your muscles.
A good warm-up will increase your heart rate and prepare your body for the workout.
Doing light cardio, such as jogging in place or jumping rope for a few minutes, will do the trick.
Then, do dynamic stretches, like lunges with a twist or high knees.
Remember to cool down when you’ve finished your workout with static stretches, like hamstring or quadriceps stretches, to help your muscles recover.
Set Goals and Track Progress
Setting goals and tracking your progress are essential when trying to get fit.
This will help you stay motivated and on track.
Without any goals, getting discouraged and giving up on your fitness goals can be easy.
But by setting small, achievable goals and tracking your progress, you’ll be more likely to stick with them and see results.
Again, start by setting small and realistic goals, such as working out three times weekly for 30 minutes at a time.
Then, make a plan for how you’ll reach those goals.
Finally, track your progress by logging your workouts, recording your results, and setting new goals as you reach the old ones.
Find a Workout Partner
Working out with a friend or family can make the process more enjoyable and help you stay on track.
Having someone to talk to while you’re working out can make the time go by faster, and it’s always more motivating to work out when you have someone to do it with.
If you don’t have anyone to work out with, consider joining a local sports team or fitness class.
This is a great way to meet new people and get in shape at the same time. And you’ll even make some new friends in the process.
Conclusion
There’s no need to spend hours at the gym or on the treadmill to get fit.
In fact, all you need is 30 minutes per day and, of course, commitment and consistency.
With the tips and tricks mentioned above, you can quickly get started on your fitness journey and reap the benefits of being fitter and healthier.
HIIT, Tabata, and circuit training are all great choices that will help you improve your health and fitness without taking up too much time and effort.
By following some of these exercise routines, you’ll be well on your way to unlocking a healthier and fitter version of yourself.