How to Make the Most of A Workout When You Only Have 30 Minutes or Less

Time-crunched? It's all about getting the max benefits in a short amount of time. Go hard. It won't last forever.

^ Pretty much sums me up. I easily spend hours at the gym and it's not a chore to me. I will go any chance I get. But the sad reality is, I don't always have hours on end to spend at the gym or run outside and I'm sure you don't either. Also unlike me, you may not want to spend hours at the gym. So this post is all about how to get in a quick (but efficient) workout when you have little time or don't want to workout that long.

Recently, Runner's World posted the article "6 Super-Quick Workouts for Busy Runners" and I love it. Click here to check the article out. It offers great run variations when you have little time to fit your run in. My personal fave is intervals. I warm up at a jog for 5 or so minutes then I usually sprint for 30 seconds and jog for 30 seconds continuously. I do this for about 20-25 minutes. It's a fun way to vary up your run and keeps you from getting bored with one steady pace. Plus, interval training has loads of health benefits, one of which is higher fat burning than if you were to do a slow or moderately steady paced run in the same amount of time. The Physiological Effects of Interval Training is a great article on the benefits of interval training.

Not feeling a run or don't like running? Below are some circuit workouts that feature TRX training, weights and body weight exercises. Each workout is intended to be a full-body workout but, of course, some of the workouts will have more emphasis on certain muscle groups. These workouts do not account for warm-up or cool-down time so make sure you do something to warm the muscles up and cool down at the end, whether it's a 5 minute jog, stairmaster, bike, etc.

FYI, for those of who who are unfamiliar, TRX is this thing:

See more at: https://www.trxtraining.com/train/tags/Upper-Body.

Workout 1 (mainly using the TRX)

Do each exercise for 30-45 secs. Rest at the end of the exercise round (or each circuit as I call it) for 1 minute. Repeat circuit 4-5 times.

TRX Push-Up/Chest Press: Stand facing away from the trx band with the your hands holding the handles out in front of you (position is shown in the picture above). Tighten up the abs and while holding a plank-like position, lower your chest towards your hands like you are doing a push-up. Press back up. Do this as one slow controlled movement.
TRX Row: Hold onto the handles of the trx band and lean back (legs straight and arms straight out in front of you holding your body up), keeping tension on the straps. You are in a plank-like position for this as well (straight back, abs engaged). Pull or row your body up until your hands are on the sides of your chest while keeping your body in the plank-like position. Then slowly let yourself come back to the start position. Do this movement continuously without stopping. Again, it should be a slow controlled movement.
Burpees: (but add a push-up when you get to the plank)

See more at: http://www.bikini-body-guide.com/. Is she in a bathroom?

TRX plank in & outs: You are on the ground for this one. Sort of. On your hands and knees, place your feet in the trx band foot loops and lift up into a plank position. You want your shoulders to come in line with your hands - this will work the shoulders. Make sure you don't sag your hips - lift them up and really work the core. Stay in the plank and move your knees in slowly and then out. Do this continuously in a slow controlled movement.
TRX Tricep Press: Lean forward while holding the trx band - arms straight out above your head, elbows high and in line with your shoulders. Put your hands next to your temples with your palms facing outward. Bend at the elbows, pressing down into the handles while keeping your core and the rest of your body stable. Then straighten out your arms. Repeat this continuous motion.

Workout 2 (body weight exercises)

This workout is great if you have access to little or no equipment which means you can do it pretty much anywhere. Also, it's a little Shaun-T (Insanity) inspired so you know it's good. Do each exercise for 1 minute. Rest at the end of each circuit for 1 minute. Repeat circuit 4-5 times.

Burpees (with a push-up) no slacking, guapas!
Side to side squat jump: get into squat position, place hands down to the right side of your body, touching the ground (keep your back straight, don't lean too far forward - make sure you can see your toes). Jump up to the left coming back into a squat position, placing your ends on the ground on the left side of your body. Continue side to side.
Push-up spiderman: as you go down into a push-up, bring one knee to your elbow, back to starting position then other side.

Shout out to Women's Health at: http://www.womenshealthmag.com/fitness/spiderman-pushups for this photo

Ski jumps: With feet hip-width apart, arms out in front of you, drop low in the hips into a squat position and jump side to side using your arms for momentum.
Core floor hops: In a high plank position, jump side to side keeping your legs together and core engaged. To really work the core, you want to keep your upper body tight and stable and jump as high as you can to either side. This will really work the arms and shoulder if you do it right.

Compliments of Insanity Max 30 with Shaun-T.

Workout 3 (using dumbbells)

Do 4 sets of 8 reps or 3 sets of 10 reps.

Bent-over rows: Stand with feet about hip or shoulder width-apart, slightly arch your back bending forward at the hips. Make sure to micro-bend the knees (i.e. slightly bend your knees). Holding the weights, palms facing the ground, row up and squeeze the back muscles, holding it for a second then ease back down. Continue.
Lateral bicep curls: Hold the dumbbells like you are about to do a curl. Laterally move the weights (parallel to the ground) inward then outward in a very slow steady movement.
Weighted sit-ups: Hold a medicine ball and raise it straight up into the air as you sit up. Don't push outward first then up. Come straight up with the ball as you rise, making it one steady flowing motion.
Tricep dips: Using a bench (or dip machine if you want or have access to one), hold your body at arm's length with your arms nearly locked above the bench (micro-bend the elbows). Slowly lower yourself downward towards the ground. Your torso should remain upright and your elbows should stay close to your body, inward. Push back up using your triceps to bring your body back to the starting position.
Shoulder press: Stand with your legs shoulder-width apart, micro-bend the knees. Palms face forward at a 90 degree bend above your shoulders. Push up then slowly back to the starting position.

Now, hopefully you can squeeze in that quick workout! Happy lifting.