Time is a commodity that we never seem to have enough of, and when we are forced to choose which activities we will fill our time with, workouts often get sacrificed simply because of a lack of time. You just need to know how to get a full body workout in 30 minutes, and then you will be more than willing to make room in your schedule for exercise.
Stretch and Warm Up
Spend the first five minutes warming up and stretching. Make sure that you slowly stretch all of the muscles to get them adequately warmed up. Start with the neck and work your way down.
Spend the second five minutes on the treadmill. Walk at a speed that gets you warmed up, but not necessarily a speed that raises the heart rate too much. It should be a very comfortable pace for you, but shouldn’t feel like a stroll through the park.
Get Some Cardio and Special Exercise In
You need to get your heart rate up. This can be done by speeding up the treadmill for five more minutes, or with some type of aerobic workout of your choice. You are halfway finished with your workout.
Spend the next ten minutes on special exercises. Work the legs, including the quads, hamstring, and calves. Do 25 repetitions of exercises that are beneficial for these areas – for each area. Work the back, the chest, the shoulders, and the arms in the same way, with 20 to 25 repetitions of each exercise for those areas. You can and should use weights to work these areas, and make sure you work it for ten full minutes. You only have five more minutes to go for a full body workout.
Cool Down and Stretch Some More
Spend the last five minutes stretching and cooling down. You can walk on the treadmill for about three or four minutes, at a slower speed, but make sure that you get one to two minutes of stretches in as well to keep your muscles from becoming overly sore, and to help prevent cramping later on.
You’ve just done a full body workout in thirty minutes. You should repeat this process at least three times per week for best results. If you don’t workout at least three times a week, you most likely won’t see any results, and if you do see any results, it will take a very long time to see those results.