No Time? A 30 Minute Workout Will Do The Trick
There are many ways to exercise, but few ways to workout in just 30 minutes to see real results. In fact, most people choose to do HIIT for their 30 minute workout routine, but we’ll discuss a few different variations so that you can choose a routine that works best for you.
If you are looking to get super hero like fitness, you are going to have to turn-up the intensity and this easy to follow plan is the only blueprint you need.
The Basics of 30 Minute Workout Plans
Before jumping into the subject matter, there are a few basics that need to be discussed and followed. These include the following:
- You need to go fast.
- These routines work best at home.
- You’ll often want to do sessions, not just sets.
- Distractions must be eliminated.
- Complex exercises are ideal, but we’ll show you another method that works great.
You can buy a few basic items to get started. These items include the following:
- Dumbbells (adjustable versions work great)
- Pull-up bar
Just these two items are enough for most exercises. For me, I always want a little more to work with. A few great items, but non-necessities, include:
- Kettlebells (adjustable if possible)
- Fitness ball
- Ankle weights
Now once you have all your items, it’s time to decide what you want to do as far as workouts are involved.
HIIT Is The Best For Rapid Results
Ideally, your 30 minute workout routine will be based around HIIT. These are exercises that will target a lot of muscles at a time instead of just your bicep or triceps. You’ll also find that HIIT provides an immense workout that will leave you dead tired.
A basic HIIT workout looks something like this:
These are very intense workouts so don’t let the simplicity of the exercises fool you.
- Back Squats
- Hang Power Clean and Press
We took this list directly from one of our favorite guides: Max Workouts.
During this particular workout, you would perform 8 – 12 reps depending on the exercise and perform a total of 5 – 6 sets. You need to keep moving the full 30 minutes without stopping even if you hit the 5 – 6 set mark early. Keep going or increase your weight load at this time.
There are numerous exercises you’ll want to do to ensure you hit as many muscles as possible during the week.
The 4 – 6 Day Split
This is an intense workout that works well, but HIIT is still preferred. During this 30 min workout routine, you’ll be focusing on numerous muscles and working as fast as possible between sets. Remember, you need to keep it intense, so work to your potential with this one.
- Monday: Deadlifts, squats, burpees, pushups, dumbbell press and flys.
- Tuesday: Bicep curls, concentration curls, pull-ups. Tricep extensions, bench dips and skull crushers.
- Thursday: Overhead dumbbell press, side raises, dumbbell raises, bent over rows, pull-ups and deadlifts
The amount of reps and sets you choose to do are up to you. I normally do a 12, 10, 8 and 6 set count, but sometimes I can add in a final set of 4. The goal is to increase weight between each session as best as possible.
Friday and Saturday, you will want to add in full body workouts. For instance, your routine may look like this:
- Friday/Saturday: Squat presses, burpees, box jumps, pull-ups, deadlifts and clean and jerks.
If you want, you can also workout 6 days per week and follow your Monday – Thursday schedule as listed above.
The ideal workouts will be full body, but it really depends on your goals. I like to add in full body and isolated workouts as well to have an all-around better physique at the end of the day.
Variations Are Key To Building Lean Muscle
You can’t perform the same exact workout, the same exact reps and the same exact weight load without hitting a rut. Unfortunately, this may help you maintain your current look, but it doesn’t do what you truly need: add intensity. You have to change it up and start pushing yourself to be better than you were last week.
Can you add more weight every week? Probably not. There will be a time when you go as far as your genetics will allow you. Many people have a limit that they can’t surpass, or a limit that takes months to surpass.
You are likely very far from this limit. In fact, few of the world’s athletes have truly hit this limit.
If you want to be able to see gains, you need to adhere to the following:
- Add more weight when you can.
- Try to add weight every week.
- Do lower reps with higher weight to build strength.
- Document everything.
Varying your workouts is also necessary.
You may find that your current workout is boring or doesn’t provide you with that end pump you’re trying to achieve. In this case, you need to push yourself in a different direction.
- Try doing pyramids, 100s and burnouts.
- Perform your workout in reverse.
- Alternate between different exercises targeting the same muscle.
There’s a lot you can do to vary your workout. Nothing will be easy, but it’s an essential part of seeing continual gains.
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