Pressed for Time? Effective Workouts in 30 Minutes
If you’re not sure how to work out effectively and efficiently in 30 minutes, try these 3 exercise shells! Consult with your doctor before beginning an exercise program.
Before You Start. Take 5 minutes to warm-up gradually, focusing on big movements that mimic the movements you’ll be doing in your workout.
After Finishing Workout. Start cooling down by continuing to move with less intensity. After about 5 minutes of light movement, your heart rate will be in a safe place to focus on static mobility or flexibility work with those muscle groups that were used most during your workout.
20-Minute A.M.R.A.P. (as many rounds as possible)
- Choose 5 exercises that focus on multiple muscle groups.
- Perform 10 repetitions of each exercise. Once you complete all 5 exercises, start from the beginning and repeat the cycle for 20 minutes.
- Take breaks and alter the intensity as needed.
Total Body Interval Workout
- 1 (20 seconds on/10 seconds off—8 times)
- Choose 2 exercises, alternate between
- 1 minute rest/transition
- (2 minutes)
- Choose 2 core exercises, perform each for 1 minute
- 1 minute rest/transition
- Tabata 2 (20 seconds on/10 seconds off—8 times)
- Pick 2 NEW exercises
- 1 minute rest/transition
- (2 minutes)
- Choose 2 NEW core exercises
- 1 minute rest/transition
- Final Cardio Blast (4 minutes)
- Choose 4 exercises, perform each for 1 minute
Cardio Workout
Maybe you enjoy walking, running, cycling, swimming, or rowing. Pick your favorite and choose 1 of these outlines for a workout that will build your cardiorespiratory fitness! You define easy, moderate, and vigorous.
For additional workouts and more examples of movements to use, visit rec.arizona.edu/on-demand.