8 Ways to Get a Better Body in 30 Minutes or Less!
By PositiveMed-Team
Edited By Stephanie Dawson
Almost everyone wants a better and healthier body but it becomes difficult to achieve that in our busy life, however if the workout can be done for as little as 30 minutes and at home you can fulfill your dream of getting a better body. Remember that if you are already short on time, put more intensity into the workout session which will result in some serious fat burning.
• Push-ups
You can do ten or more push-ups in 1 minute. Push-ups are a favorite exercise of trainers as they engage muscle groups in the arms, chest, abdomen, hips, and legs and do not require any equipment. The most important thing is that push-ups are effective in shaping your body.
• Jumps or squat
Jump or squat for four minutes and you will see this mini-workout making a big difference in your body. This should be done for a total of four minutes with 20 seconds of intense exercise and 10 seconds of rest. It helps build muscle and improve aerobic and anaerobic capacity.
• Sprinting up and down stairs
If you sprint up and down a flight of stairs for four minutes, you can expect some amazing results. Make it a routine to sprint up and down a flight of stairs and availability of escalators should not distract you. You can burn anywhere between 50-75 calories when you continue doing this for four minutes depending on the intensity with which you sprint. Don’t worry about the number of stairs; just keep an eye on your watch to make sure that you do it for four minutes.
• Jumping rope
A lot of calories can be burned jumping rope and it’s an easy exercise that can be done anytime at home. It can be done at your own pace and can be very effective for burning fat and toning your legs and arms. You can listen to music or watch television while jumping rope to stave off boredom but make sure the intensity of your workout does not drop, work with full intensity for two minutes.
• Plyometrics
Plyometrics are used to build strength, speed, and agility in the sports world. The jumps that incorporate a certain goal such as reaching a particular height or jumping over an object is referred to as Plyometrics exercises. You can set up an obstacle course using household items like laying a broom on the ground so that you can reap the maximum fat burning benefits. Do this for five minutes.
• Heel walk
Sit on a rolling chair keeping your abs tucked and shoulders back. Digging your heels into the floor, move forward, continue moving by your heels for two minutes. You will feel your heart pounding. Grab a glass of water and drink it as hydration is one of the important keys to weight loss.
• Chair Dips
Sit on the edge of a sturdy chair and keep your hands next to hips. Slide your bottom off the edge and bend your elbows to 90 degrees. Ensure your back is close to the chair and then push back up. Repeat this for 5 minutes.
• Spot jogging
We have always heard how effective is jogging for our health but if one does not have ample time, spot jogging can also be very effective. You can do three sets of intense spot jogging for 2 minutes each with 20 second rest between each set so the total time you will need is just seven minutes but the results you get out of it are much more than the time you are investing in it.
