30 Minute Workout a Day – Helps You Lose Weight Effectively

The holy grail of lunch hour training is burn fat, add muscle and still has enough time to eat before heading back to the office. You have heard of guys hitting the gym during lunch hour but you have always thought, “What’s the point?” Well, let us show you.

You have your work out for you with so little time – since we are not counting the minutes spent watching televisions. This workout gives your strength, size, definition and lose weight effectively – and all in 30 minutes! You are twice as likely to stick to shorter workouts too and you’ll also gain more muscle and lose more fat because you train at a higher intensity. Do it three times a week and you’ll get an added bonus: the University of Illinois found that half an hour’s exercise, three times a week leads to an improvement in decision-making, a longer attention span and greater mental longevity. In short, this is the perfect way to spend your one o’clock.

First step is to repeat in 3 circuits. Each circuit contains a mini-sets that repeats five times and rest for two minutes. Do each exercise in turn with the same weight. Squat Press: Position a barbell 5cm away from your ankles. Stand with your feet should-width apart. Squat down and grip the bar with an over-hand grip. Use your gluts to push your hips forward and stand up while pulling the bar upward. Keep the bar close to you body. Once the bar is at shoulder height, rotate your elbows and hands so the underneath of the bar is resting across the front of your shoulders with an underhand grip. Bend your knees into a full squat. In one quick movement, straighten your knees, rise up onto your toes and drive the weight above your head as in a shoulder press. Bent-Over Rows: Hold a bar-bell, bend forward at your hips until your back is at 45 degrees. You should have a slight bend in your knees, your black flat with your arms beneath your shoulders. Bend your elbows to bring the bar to a point just below your chest. Pause, and then slowly lower the weight to the start positions. Good Morning: With the barbell resting across your shoulders, slowly bend forward, maintaining the normal curvature of your lower back. Lower your torso until it is parallel to the floor and then reverse the move in a controlled motion to raise your torso back to the starting position.

Second step is muscle building. Turkish Get-up: Lie with a dumbbell in your right hand. Rotate onto your back holding the weight above your chest. Keep your elbow locked and the weight above your chest. Keeping your elbow locked and the weight above you all time, stand up. Reverse the steps to return to the starting position. Perform 10 reps. Exaggerated Hammer Curls: Stand holding a dumbbell in each hand with your palms facing your body. Bend your elbows while raising your shoulder slightly to curl one dumbbell up. Lower the weight while keeping your back straight throughout. Perform 10 reps with each hand. Dips: Position yourself across two benches. Lower your body by bending your elbows until your shoulder joints are in line with or just above your elbows. Push up by straightening your elbows until they are nearly straight but not locked. Perform 10 reps. Pull-Over to Fly: Lie on a bench holding dumbbells. Lower the weights over and beyond your head until your upper arms are parallel to your torso. Pull the weights back over to the start position and perform a fly, keeping a slight arc in your elbows. Return to the start. Do 10 reps.

Third step is doing cardio routines one after the other without rest. Have a full-body stretch to finish, then relax – you are done for the day. Treadmill – 3minutes: Run for 20 seconds at 17kph on a 1{2dd333ed9c7b2074fdfda098a56357c21ab487243e335d9241a31e34dbd5cf30} incline then reduce the speed to 8.5kph for 40 seconds. Repeat this 3 times. Research in the Journal of Applied Psychology shows that interval training like this increase your fat-burning potential by 36{2dd333ed9c7b2074fdfda098a56357c21ab487243e335d9241a31e34dbd5cf30} and your cardio fitness by 13{2dd333ed9c7b2074fdfda098a56357c21ab487243e335d9241a31e34dbd5cf30}, when compared to the same amount of moderate but constant exercise. Cross Trainer – 4minutes: Set the machine to level 8 and keep your speed constant at 13kph. Up the resistance every 30 seconds until your reach level 15. A study by the University of Concordia, Illinois, found that combining upper and lower body motion enlists all of the major muscle groups and centers your gravity, protecting you from stress injuries. Power – 3minutes: Set the machine at a resistance of four. Perform sets of 10, 15, 20 power strokes – do this by pulling the handle to your torso as fast and as hard as your can. Separate the power strokes with 10 seconds of easy rowing at about 50{2dd333ed9c7b2074fdfda098a56357c21ab487243e335d9241a31e34dbd5cf30} of your full effort. Repeat the cycle until you’ve rowed for 3 minutes.

Consistently performing these half hour workout 3 times a week can increase your cardio level, as well as lose weight effectively.

Pungky Dwiasmoro Hiswardhani

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