by Emma Esslemont
Feel like you ‘don’t have time’ to workout effectively? Would you like to burn some serious calories in just 30 minutes?
Yes all of the above is possible. In fact, it’s proven to be better for you to perform shorter workouts at a higher intensity. Imagine if you could squeeze a killer workout into your lunch break so you could be home every night to tuck your kids into bed? That’s some serious brownie points with the wives fellas!
Here are 5 of my absolute favourite workouts to get a serious sweat in a short space of time. I’ve mixed it up a little with some weights and cardio ideas for you!
One of the easiest and most challenging cardio workouts you can do. This is always a go to for me when I’m traveling, hotels have stairs & lots of them! 30 minutes of solid stair running gets the ticker going but also uses all those ‘big muscles’. Think glutes, hamstrings, quads which is a great way to sculpt those pins. Ladies do you want long lean legs?
What to do? If you have a killer playlist an up/down repeat session is a good way to get started. If you are working somewhere with multiple flights you can do stair suicides. Run up to the top of the first flight & back to the bottom, up to the second & back down all the way to the top. Depending on how many flights you can then work your way back down! 25-30 minutes is more than enough time to burn some serious calories.
2. SOFT SAND
If you are lucky enough to have access to a beach, soft sand is amazing! Said to be twice as intense as road running but less impact on those knees!
What to do? I generally run sand at Bondi which is about 1km long so I will often do 1km efforts with a 30 seconds recovery at each end. Otherwise use some markers such as ramps, beach exits & work through some shorter intervals. If you do this the efforts have to me close to max efforts with a static recovery or slow active recovery back to your start point. For a real leg busting addition incorporate some backwards running too.
3. THE 300 WORKOUT
Want to look like Gerard Butler did in 300? If you don’t know what I’m talking about Google it now! I tend to find this workout harder when done in a gym as you have more equipment at your disposal. If you don’t have a gym membership find an outdoor gym & you will be able to create a pretty cool little workout there. So 300 means 300 reps in total. Pick 6 exercises: for example box jumps, chin ups, push ups, squat & press & window wipers. Perform 50 reps of each but in-between each exercise do a 600m sprint. Time yourself. It should take around 28-30 minutes & you should barely be able to move by the end. These exercises are an example as long as its a combination of upper and lower body exercises you will have yourself a pretty challenging session. Other exercise include: deadlifts, bicep curl & press, dips, step ups, chest press, burpees, med ball sit ups. Use your imagination!!! A little side note if you can pump out 50 reps of the exercise without stopping you are capable of using heavier weights.
4. HILL SPRINTS
Another love / hate relationship I seem to have developed. Sydney isn’t short on hills so there’s really no excuse. Short, maximum effort, high intense hill runs make for a perfect sweat session. A word of warning if you haven’t done hill sprints before…start very easy, and by easy I mean walk or ‘shuffle’ and eventually work towards faster running intensities.
What to do? Hill repeats with a slow jog or walk back recovery. Rest periods at the bottom can vary, you want to keep your heart rate elevated but also rest long enough so your form doesn’t drop off during the work period. If this sounds too boring, set up a little shuttle with markers & work your way up & back with those. For an extra challenge add some push ups or burpees at the bottom of each sprint.
Another one I definitely prefer doing in the gym. Pick 6-8 exercises (fitness junkies you could probably handle 8). Time yourself & do 21 reps of each exercise then an 800m run, 15 reps of each, run and 9 reps of each & run to finish. It should ideally take around 30 minutes. Any shorter & you could either add an exercise or go a little heavier with your weights. Here’s an example: Lunges (each leg), squat, leg press, chin ups, bicep curls, prone row, closed grip pull down & 800m treadmill effort. Mix up the exercises just make sure you include upper & lower body for a great total body workout!
About the Author
Em is a sports physiotherapist & personal trainer who loves just about anything related to fitness & food. Her website ‘Your Sports Physio’ has articles dedicated to health and wellbeing as well as information about common sports injuries, their management and how they can be prevented! Check it out at www.yoursportsphysioblog.com. You can also follow her on instagram @emesslemont
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