Jackie Wright: The 30-Minute Express Workout
Grand Lake, CO Colorado
First in a three-part series
Time is in short supply it seems these days. So, how do you take care of all of life’s demands and fit in your workouts?
While there are no short cuts to health and fitness, a well-designed exercise program may be short in duration as long as it is consistently and frequently performed. We have designed 30-minute express programs for our clients who have extremely demanding time schedules, which leaves little time for taking care of themselves.
These programs are designed specifically to address the individual client’s needs. However, the foundational goal is the same regardless – the best results in the shortest period of time. The 30-minute program must be tightly packed, not wasting one second, and the client must be committed to performing it in sequence, regularly.
If you are one of the many individuals out there who wants to get fit or just stay fit, and has little time to do so, try this simple six-day/week exercise program at the office, at home or at school. It works.
As always, prior to beginning any exercise program, please consult your physician.
Set up the circuit before you begin so you are ready to go.
• Frequency – how often – five to six days per week with a full day of rest/play/relaxation.
• Intensity – how hard – due to the short duration, the intensity is relatively high. A 5-6 RPE, which is heavy exertion. During cardio segments, you strive to become winded during the final 10 seconds of each interval making certain you have recovered prior to beginning the next interval.
During muscular strength training segments, attempt to reach momentary muscle failure by the final two repetitions of each set. Therefore, you are choosing weight/resistance increments which enable you to safely perform the exercises without breaking form but challenge you to failure.
• Volume – time – well, yes, 30 minutes from start to finish! *The actual time is 29.25 minutes; however, the additional 35 seconds provides time to move between segments.
• Type – some days concentrate more on cardio and others emphasize muscular strength training. The sequence of performance is important as this avoids overuse and redundancy. *All include warm-up/cool down/stretching/flexibility segments.
Mondays/Wednesdays – emphasis on cardio
The sequence is one, five-minute high intensity cardio segment followed by one 75 second muscular strength training sequence. Each five-minute HIIT (i.e. high intensity interval training) cardio segment will include five, 30 second all out sprints followed by a 30 second active recovery interval. Each muscular strength training segment will include a 30-second set, 15 seconds active recovery and another 30-second set.
Warm-up – 5 minutes – walk briskly indoors/outdoors, elevating the RPE’s to a 1-2 which is very light to light exertion.
• Cardio Segment #1 – 5 minutes
• Muscular Strength Training Segment #1 – 75 seconds
• Cardio Segment #2 – 5 minutes
• Muscular Strength Training Segment #2 – 75 seconds
• Cardio Segment #3 – 5 minutes
• Muscular Strength Training Segment #3- 75 seconds
• Cool Down/Flexibility/Stretching Segment – 5 minutes
Stay tuned for the next two weeks because we will be describing the Tuesday/Thursday/Friday/Saturday program sequences and the specific skills/drills for all six days in this efficient and fun workout.
– Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She may be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net, her blog at http://www.skyhidailynews.com and her Facebook page at Never Summer Fitness.
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