Exercise Regimen (30 mins)
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Hey Guys
I'm rejoining my Gym soon and I need your help in making a regimen that last for 30 minutes. Due to my work and after work activities. The time I actually get to work out is quite little, so 30 minutes sometimes an hour is all I can spare.
If you do have some advice be sure it fits within the boundary I will set.
1) The exercise must be intense and meant for heavy sweating (Since 30 minutes is quite short I need it to be intense or else it'll be useless.)
2) It must also contain some muscle exercise and a lot of Cardio since I'm planning on losing fat and gaining muscle (But I'm not planning on getting a body like those you see in muscle magazine - I actually think there kind of abnormal)
I guess that's about it - Any help will be appreciated. I'm also making my own Regimen but I want some of your advice to see differences from my own and make changes.
I'm rejoining my Gym soon and I need your help in making a regimen that last for 30 minutes. Due to my work and after work activities. The time I actually get to work out is quite little, so 30 minutes sometimes an hour is all I can spare.
If you do have some advice be sure it fits within the boundary I will set.
1) The exercise must be intense and meant for heavy sweating (Since 30 minutes is quite short I need it to be intense or else it'll be useless.)
2) It must also contain some muscle exercise and a lot of Cardio since I'm planning on losing fat and gaining muscle (But I'm not planning on getting a body like those you see in muscle magazine - I actually think there kind of abnormal)
I guess that's about it - Any help will be appreciated. I'm also making my own Regimen but I want some of your advice to see differences from my own and make changes.
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Well, this hasn't been posted in for 20 days so I'll just put down my quick two cents:
You should really try out different workouts and experiment on your own time if you're that serious. Everyone has different muscle masses and strengths; for example, if you feel your back is lacking, do more back exercises. Try to go for something that is worth while, like pull ups in the park(or buy a bar) or try some challenging elevated push-ups.
I know that is definitely not the type of advice you need atm and I don't like leaving people hanging since I gtg for now but here's some things that helped me in the past:
You should really try out different workouts and experiment on your own time if you're that serious. Everyone has different muscle masses and strengths; for example, if you feel your back is lacking, do more back exercises. Try to go for something that is worth while, like pull ups in the park(or buy a bar) or try some challenging elevated push-ups.
I know that is definitely not the type of advice you need atm and I don't like leaving people hanging since I gtg for now but here's some things that helped me in the past:
Spoiler:
Spoiler:
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Work 4 days a week and have a resting day, but don't forget to separate cardio workouts from your lifting.
Have seperate days for upper body, lower, body and both. Also, treating pushups in sets or like any heavy lifting workout does wonders and do them everyday.
You need to change your diet if you want to lose weight
I usually workout for 1 hr and tend to push myself constantly, but keep up your motivation and you will reach your goal.
Edit:
some suggested workouts
Bench Press
Squats(front or regular)
pushups
RDL
Deadlift
leg raises
cleans(different variations)
and don't forget ab workouts(do these everyday)
Have seperate days for upper body, lower, body and both. Also, treating pushups in sets or like any heavy lifting workout does wonders and do them everyday.
You need to change your diet if you want to lose weight
I usually workout for 1 hr and tend to push myself constantly, but keep up your motivation and you will reach your goal.
Edit:
some suggested workouts
Bench Press
Squats(front or regular)
pushups
RDL
Deadlift
leg raises
cleans(different variations)
and don't forget ab workouts(do these everyday)
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Rather than creating a new one I'll just write here. This is essentially an update to my Exercise Regimen question. This time though rather than asking you lot to make me an example exercise routine that last 30 minutes I'll instead put up what I'm currently using and tell me if its good and what other improvements can I put in it.
~ Day 1 ~
{Warm Up}
Rowing or Cycling: 10 minutes
{Workout}
*20 seconds rest after each exercise.
~ Set 1 ~
- 10 Pushup
- 20 Overhead Tricep Extension
- 30 Bicep Curls
- 40 Plank Shoulder Taps
- 50 Ab Exercise
- 40 Plank Shoulder Taps
- 30 Bicep Curls
- 20 Overhead Tricep Extension
- 10 Pushup
{Cardio Workout}
Treadmill Hill Interval: 10 minutes.
~ Day 2 ~
{Warm Up}
Rowing or Cycling: 10 minutes
{Workout}
* Have 20-30 seconds rest after each "grouped" exercise is done
5 sets to 5 reps
- Standing Power Cable chest press
- Overhead Tricep Extension
3 sets to 10 reps
- Hanging Knee Tucks
5 sets to 5 reps
- Bicep Curls
3 sets to 10 reps
Ab Exercise
5 sets to 5 reps
- Leg Exercise #1
- Leg Exercise #2
{Cardio Workout}
Treadmill Hill Interval: 10 minutes.
*Notes
Day 1 is meant to be a short burst exercise while Day 2 is more longer than 30 minutes. I'm currently working out 4 days a week, rotating day 1 and 2 exercises. While Wednesday, Saturday and Sunday off.
So looking at that - how does it look. What improvements shall I make or is that fine?
~ Day 1 ~
{Warm Up}
Rowing or Cycling: 10 minutes
{Workout}
*20 seconds rest after each exercise.
~ Set 1 ~
- 10 Pushup
- 20 Overhead Tricep Extension
- 30 Bicep Curls
- 40 Plank Shoulder Taps
- 50 Ab Exercise
- 40 Plank Shoulder Taps
- 30 Bicep Curls
- 20 Overhead Tricep Extension
- 10 Pushup
{Cardio Workout}
Treadmill Hill Interval: 10 minutes.
~ Day 2 ~
{Warm Up}
Rowing or Cycling: 10 minutes
{Workout}
* Have 20-30 seconds rest after each "grouped" exercise is done
5 sets to 5 reps
- Standing Power Cable chest press
- Overhead Tricep Extension
3 sets to 10 reps
- Hanging Knee Tucks
5 sets to 5 reps
- Bicep Curls
3 sets to 10 reps
Ab Exercise
5 sets to 5 reps
- Leg Exercise #1
- Leg Exercise #2
{Cardio Workout}
Treadmill Hill Interval: 10 minutes.
*Notes
Day 1 is meant to be a short burst exercise while Day 2 is more longer than 30 minutes. I'm currently working out 4 days a week, rotating day 1 and 2 exercises. While Wednesday, Saturday and Sunday off.
So looking at that - how does it look. What improvements shall I make or is that fine?
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Well to start with, the most important factor in gaining muscle and losing weight is proper nutrition and supplementation. You can exercise all you want but without a proper diet you would just be wasting your time.
Brown rice, Broccoli, chicken, ground beef, potatoes, turkey, whole wheat bread, peanut butter. A proper diet will incorporate many of these features in addition to a multivitamin as well as additional protein.
As to your actual workouts, I would advise against the practice of working multiple body parts in one workout session, especially a session as short as 30-mins to an hour.
Pick one body group a day, such as chest, back, shoulders, arms and legs. Focus purely on those exercises and you will get much greater benefit for your efforts.
If losing weight is also one of your goals, I would suggest continuing the practice of the rowing machine since it is the most efficient method of burning calories.
Brown rice, Broccoli, chicken, ground beef, potatoes, turkey, whole wheat bread, peanut butter. A proper diet will incorporate many of these features in addition to a multivitamin as well as additional protein.
As to your actual workouts, I would advise against the practice of working multiple body parts in one workout session, especially a session as short as 30-mins to an hour.
Pick one body group a day, such as chest, back, shoulders, arms and legs. Focus purely on those exercises and you will get much greater benefit for your efforts.
If losing weight is also one of your goals, I would suggest continuing the practice of the rowing machine since it is the most efficient method of burning calories.