How to Create a 30 Minute Workout for Women

Easy Steps To Create A 30 Minute Workout for Women

Looking for a 30 minute workout for women that will blast away fat and give you that lean, toned look you’ve been dreaming of? You’ve come to the right place. We’ll show you how to create a 30 minute routine that will give you the same results as an hour long workout. What’s the secret? It’s all about intensity, and choosing the right exercises. Let’s check-out how we can go about creating a simple and effective workout.

There is a lot of garbage out here in the internet that is misleading and many times, just plain too hard to follow. The intention of this article is to help demystify things and point you in the right direction with sample exercises and recommended programs if you want to take things further to boot! Let’s get into things and start off on the right track to a leaner and more toned you.

Why Intensity Matters

First thing first: The intensity of your workout will determine how many calories you burn. The harder your workout is, the more calories and fat you burn.

Think about it this way:

If you spend an hour running on the treadmill at the same pace, your body gets accustomed to the pace. You’re really not challenging yourself, so you burn fewer calories. But if you alternate between this comfortable pace and a pace that really gets your heart pumping, you’ll burn far more calories because your body has to work that much harder to keep up and to recover.

The same goes for weight lifting. The more challenging the pace or weight level, the better the results. And because your workouts are so intense, they don’t have to last nearly as long. You get the same (or better) results in half the time.

A Word about Fat and Strength Training

Women are constantly bombarded with products and workout programs that promise to melt away fat in problem areas, like your butt or thighs. But the truth is that you can’t burn fat in one area of your body. You can tone those muscles to smooth away cellulite and tone up, but you can’t target the fat in problem areas.

The best way to get rid of fat in these areas is to boost your metabolism and follow a healthy diet. You’ll burn fat in more than just your problem areas, and you’ll start looking and feeling great.

In order to really kick your metabolism and fat burning capabilities into overdrive, you need to challenge your body. The best way to do this is through strength training. But most women are afraid to pick up weights. They think lifting will make them bulky. This couldn’t be further from the truth. In fact, strength training will actually enhance your curves.

Women lack the testosterone needed to get that “bulky” look. Female bodybuilders can only achieve this look if they abuse steroids. Unless you plan on doing the same (please don’t), lifting weights needs to be a part of your routine.

Now that we’ve got those two important things out of the way, let’s get down to the nitty-gritty: creating your routine.

Creating Your 30 Minute Workout

To achieve the results you want in 30 minutes of exercise, you need to make sure that your workouts are intense.

High intensity interval training (or HIIT) is the best overall technique to achieve this. HIIT alternates rounds of low to moderate intensity exercises with rounds of fast-paced, high intensity exercises. Max Workouts for women is an excellent training program that incorporates these methods.

So, what should your 30 minute routine look like? Let’s take a look at an example based off of the Max Workout program.

Example Workouts

Perform all exercises in a row with no rest in between to complete a round. Complete as many rounds as you can in 20 minutes.

Knee Push-ups10Body Weight
Split Squat Rows10-125-25 pounds
(without push-ups)
12Body Weight

As you can see, this is mainly a 30 minute body weight workout as only one exercise requires you to use weights. This is a good starter routine for women who aren’t used to lifting weights, but if you want to take it up a notch; you can add dumbell weights to the exercise to work your hamstrings and glutes. Adding even light weights to this exercise as you increase in strength can really help firm and lift your them.

If you’re ready to dive right into the world of strength training, try this routine:

Choose a weight that challenges you, but lets you complete the set without compromising form. Perform all exercises in a row with no rest in between to complete a round. Rest one minute in between each round, and repeat 6 rounds.

(with dumbells)
1210-35 pounds
(each dumbell)
(without push-ups)
12 per arm10-25 pounds
(each dumbell
Split Squat Rows10-12 per leg10-25 pounds
(each dumbell)

These are just two simple, but highly effective workouts that will have you burning more calories and fat than a typical hour-long run on the treadmill. While it may seem all too easy on paper, performing these workouts can be a major challenge.

Even if you’re in great shape, the stamina it takes to perform these exercises without rest in between can really push you to your limits. But that’s the goal.

These example workouts are similar to the routines in popular (but effective) training programs like Max Workouts. If you’re new to fitness or don’t have the time or knowledge to create your own routine, using a program with pre-made routines will help you achieve the results you want without the hassle and frustration of making your own workouts.



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Avatar for Liam Patrick

Author: Liam Patrick

I am a fitness enthusiast who enjoys spending my infinite amount of spare time reviewing fitness programs that can be found on line to help people make informed decisions from the nebulous shroud of the world wide web. Stay fit, train hard, and most of all have fun!

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