Sometimes you really only have 30 minutes, and instead of deciding that you really don’t have time for your workout, start your exercise and do it with this easy and efficient set of exercises Please sweat.
High-intensity interval training is a great option if you don’t have enough time. It’s designed to maintain your heart rate throughout your workout, allowing you to jump from one exercise to another (sometimes literally) without too much “break” in between. This creates a much more powerful experience, and 30 minutes of training can be as effective as an hour.
This workout exercise is divided into three major sections or circuits, and you only need to take a break and run one after another when the complete circuit is over. Each circuit should be repeated 2-3 times, depending on your fitness level and endurance.
Circuit one
1. Squat
You are starting the circuit with a big compound exercise, squats. You can do a simple air squat and use only your weight, add a resistance band around your thighs, or grab a set of dumbbells and challenge with extra weight. Whatever option you choose, make sure the technique is appropriate and repeat 12 to 15 times.
Inhale on the way down and exhale on the way up. Keep your core firmly active, straighten your back, squeeze the exhaled top, and actually feel the gluteal muscles and hamstrings burning.
2. Plank-shoulder tap
Immediately after the last squat, get off in a board pose. Place your palm under your shoulders to rejuvenate your core muscles. Keep your legs stretched and make sure your hips are in a neutral position. That way, your feet won’t jump up or down.
Stabilize your breath, lift your right hand and tap your left shoulder. Put your hand down and repeat with your left hand. Repeat 20 full rep (10 times for each hand) alternately, paying attention to your lower back. Make sure they aren’t moving around too much. The goal is to keep them as stationary as possible while tapping on the shoulders.
3. Reverse lunge
After tapping your shoulders, return to standing and prepare for the rush. Once again, you can use your weight or add some resistance. Do not start with a heavy set as you may drop weights after the first round.
Stand in a neutral position and place your feet at a hip-width distance. Inhale, lower back with your right foot and bend left 90 degrees. Exhale and put your hind legs forward. Inhale your left foot, step back, exhale, and step forward. Alternately continue 20 times in total (10 times per leg).
4. Jumping jack
The cardio part of the first circuit belongs to the jumping jack. This is one of the easiest ways to increase your heart rate, using all your muscles in your body to increase your heart rate.
Stand in a neutral position, put your feet together and put your hands aside. Inhale and jump, spread your legs wider and at the same time put your arms on your head. Exhale and return to the starting position. Repeat 15 to 20 times.
Take a 1-minute break before repeating the entire circuit once or twice.
Cooling towel
Keep your workouts dry with these great cooling towels.
Circuit 2
1. Toe tap
Lying on the mat, lift your feet vertically into the air. Inhale with your legs stretched, exhale, lift your right hand and touch your toes. Then lift the left to do the same. Repeat 20 times in total. Make sure your torso is raised across each toe tap and aim to keep your shoulder blades off the floor.
2. From down dog to low range
This is a great dynamic pose that helps you increase your mobility while increasing your heart rate. Start with a down dog (inverted V-shape). Inhale and exhale, stepping your right foot out of your right palm. Sit down and open your chest. Inhale the dog downwards and repeat with your left foot. Repeat 20 times in total (10 times for each leg).
3. Side lunge
Get up shortly after the last low rush. Put your feet together and come to the neutral position. You can choose to add or omit weights, but make sure your core is active and focused on feeling that your leg muscles are working.
Inhale and step to the right, bend your right knee close to 90 degrees and keep your feet parallel. I want to feel like I’m trying to sit in a fictitious chair behind my right gluteal muscles. Keeps your back straight and your core active throughout your movement. While exhaling, use the power of your feet to return to the standing position.
Repeat with your left foot. Repeat 10 times on each leg, 20 times in total.
4. Mountain climber
Start with the board position, activate the core, and keep your hips in a neutral position to ensure that your foam is in place and your back is protected. Lift one knee toward your chest and return your foot, then lift the other knee toward your chest and return your foot. Increase your pace so that you are almost running. Do it 30 times in total (15 times for each leg).
Take a 1-minute break and repeat the entire circuit once or twice.
Exercise mat
A staple of all types of HIIT exercises.
Circuit 3
1. Glute Bridge
First, lie on your back, bend your knees, and place your feet one foot away from your sitting bones. Separate your stance by hip-width distance and use your palms like a lever to place your palms on the side floor.
Inhale and exhale while lifting your hips. Inhale, exhale, and squeeze the top. Repeat 20 times, exhaling the last breath and staying at the highest point. Hold for 15 seconds or challenge with a small pulse. This will really burn your muscles.
2. Hip dip
Come to the position of the board and lower it to the forearm. Activate the core and put your hips in a neutral position. Inhale your hips and drop them to the right without moving your legs. Exhale and return to the center, dropping your hips to the left.
Repeat the hip dip alternately from right to left, 20 times in total. Your diagonal muscles should be tired to the end.
3. Curtsy lunge
Curtsy lunges are the perfect exercise for your outer hips and thighs, allowing you to isolate them as your whole body moves.
Start in a standing position, keep your legs hip-width apart, and put your arms aside. You can also put your hands on your hips, bring them in front of you, or use dumbbells to gain weight. Inhale, return your right foot diagonally to the left back, and bend your left knee 90 degrees. Exhale and return your foot to its original position.
Inhale, step back on your left leg, and bend your right knee. Exhale in the center. Repeat 20 times (10 times on each leg).
4. Split squat jump at knee drive-in
Start in a split squatting position, put your right knee forward and bend 90 degrees. Inhale, from the squat, move your left knee up toward your chest, jump high from your right foot and exhale. Inhale and lower your feet. Repeat 12 to 15 times before doing the same with your left foot.
Make sure your back is straight and your core is solid, as the technique will begin to fall when you start to get tired. You can use your arms to move your movements and make them even more powerful. When the knee rises, the arm on the other side also rises, applying force from below.
When all personnel are complete, rest for a minute and repeat the entire circuit a few more times.
Resistance band
Challenge your lower body with these incredible resistance bands.
HIIT training is a great way to help you lose weight while improving your fitness and endurance. And sometimes you really only need 30 minutes. Also, if you’re having trouble training yourself, check out these 10 fitness apps. Without a doubt, it offers a variety of great training routines.
