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30 Minute Workout a Day – Helps You Lose Weight Effectively
The holy grail of a midday workout is to burn fat, build muscle, and still have enough time to eat before heading back to the office. You’ve heard of guys hitting the gym during lunch, but you’ve always thought, “What’s the point?” So let’s show it to us.
You have so little time to do your work – because we don’t count the minutes spent watching TV. This workout will give you strength, size, definition and effective weight loss – all in 30 minutes! You’re twice as likely to stick to shorter workouts, and you’ll also gain more muscle and lose more fat because you’re training at a higher intensity. Do it three times a week and you’ll get an added bonus: The University of Illinois found that a half-hour exercise three times a week leads to improved decision-making, longer attention span and longer mental longevity. In short, it’s the perfect way to spend an hour.
The first step is repetition in 3 circuits. Each circuit contains mini-sets that are repeated five times and rested for two minutes. Do each exercise in turn with the same weight. Squat Press: Place the barbell 5cm from your ankles. Stand with your feet wide. Squat down and grab the bar with an overhand grip. Use your glutes to push your hips forward and stand up to pull the bar up. Hold the bar close to your body. Once the bar is at shoulder height, rotate your elbows and hands so that the bottom of the bar rests across the front of your shoulders with an underhand grip. Bend your knees into a full squat. In one quick movement, straighten your knees, rise up onto your toes, and shift the weight overhead like a shoulder press. Bent Rows: Holding a barbell, bend forward at the hips until your back is at a 45-degree angle. You should have your knees slightly bent, a black flat with your hands under your shoulders. Bend your elbows to bring the bar to a point just below your chest. Pause and then slowly lower the weight back to the starting position. Good morning: With a barbell placed over your shoulders, slowly bend forward and maintain the normal curve of your lower back. Lower your torso until it is parallel to the floor, then in a controlled motion reverse the movement to raise your torso back to the starting position.
The second step is building muscle. Turkish get-up: Lie down with a dumbbell in your right hand. Roll onto your back and hold the weight above your chest. Keep the elbow locked and the weight above the chest. Keeping your elbow locked and the weight above you the entire time, stand up. Reverse the steps to return to the starting position. Do 10 repetitions. Exaggerated Hammer Curls: Stand up and hold a dumbbell in each hand with your palms facing your body. Bend your elbows and raise your shoulder slightly to curl one dumbbell up. Lower the weight while keeping your back straight. Do 10 reps with each arm. Dips: Position yourself over two benches. Lower your body by bending your elbows until your shoulder joints are in line with or just above your elbows. Push up by straightening your elbows until they are almost straight but not locked. Do 10 repetitions. Pull-over to Fly: Lie on a bench and hold dumbbells. Lower the weight over and behind your head until your arms are parallel to your torso. Pull the weight back to the starting position and perform a fly, keeping a slight bend in the elbows. Go back to the beginning. Do 10 repetitions.
The third step is to perform cardio routines one after the other without rest. Finally, stretch your whole body and then relax – you’re done. Treadmill – 3 minutes: Run at 17 km/h on a 1% incline for 20 seconds, then slow down to 8.5 km/h for 40 seconds. Repeat this 3 times. Research in the Journal of Applied Psychology shows that interval training like this increases your fat-burning potential by 36% and your cardio fitness by 13%, compared to the same amount of moderate but steady exercise. Cross Trainer – 4 minutes: Set the machine to level 8 and maintain a constant speed of 13 km/h. Increase the resistance every 30 seconds until you reach level 15. A study from the University of Concordia, Illinois, found that combining upper and lower body movement engages all major muscle groups and focuses your gravity, protecting you from stress injuries. Performance – 3 Minutes: Set the machine to resistance four. Do sets of 10, 15, 20 pull-ups by pulling the handle toward your torso as fast and hard as you can. Separate power strokes with 10 seconds of easy rowing at about 50% of your full effort. Repeat the cycle until you have rowed for 3 minutes.
Consistently doing these half-hour exercises 3 times a week can increase your cardio level and also lose weight effectively.
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