Training for 30 minutes: what exercises to do in the gym?

Have you ever thought that when you are in the gym, between the warm-up at the beginning and the stretching at the end is an hour, or even more. And this if you do not take into account the time for dressing, showering and putting yourself in order for the next day. Even if you like to go in for sports, it's not surprising that often you start to come up with excuses that you do not have enough time to accommodate the gym in your routine. However, this should not be!

Regardless of whether you are doing sports at home, in the gym or in a local park, a good workout should not take several hours. If you do not have enough time to shove the gym into your tight schedule, each of the following options will allow you to stay in the gym for no more than half an hour. Now you can take care of your own health even on the most stressful day.

A quick occupation with a bag of sand

Each type of activity that allows you to actively move and sweat is good, regardless of whether it is a question of yoga, jogging or strength training. Please note that strength training will allow you to achieve better results in other areas, even in running, as your legs will become stronger and will be able to carry you more and more confidently while running. One of the interesting forms of strength training is a system of dynamic variable resistance. Simply put, this is the use of a sandbag to perform a variety of strength exercises. If you are interested, then on the network you can find short trainings from the certified trainer Annmary Likatez, which is ideal for both runners and any other physical activity lovers. She said: "One of the most effective ways to really impact your muscles and get rid of any imbalance is one-way exercises. This kind of exercise helps you improve speed and endurance, because it requires much more of your neuromuscular system in terms of stability. " She also explained that this type of exercise is ideal for preventing injuries during training, as well as for developing endurance.

Exercises on the hands

Many people like to work on their hands in the gym. Muscles on the hands are often the first on which you can see serious changes. What to say that it is very pleasant to look at these muscles.

Fortunately, there are programs that allow you to work on the muscles of your hands for a short time, for example, for twenty minutes. And while such exercises are very effective, they will allow you to literally feel the power in your hands after training.

Dance

There is no doubt that dancing is a great form of exercise. If you have ever spent a night in a club, then you know that after a couple of hours of active dancing you are already completely covered with sweat. However, many people do not feel confident enough to dance in public, so these nights they almost never happen. But with this dance - it's great cardio training, so if you have to do sports at home, and not in the gym, you can try the dance.

Exercises with a rope

Do you remember the last time you jumped rope? Chances are great that the last time you had, like most people, in physical education at school. However, it turns out that the rope is a great tool for a full training. The big plus of the rope is that it is just like a bicycle: if you know how to jump on it, you will never forget it and instantly will be able to coordinate your movements even after a long break. Exercising with a rope, you will get a good cardio load, improve your metabolism, and also be able to feel like a child again. Moreover, the rope can easily fit into any bag, so you can take it with you on business trips or travels to always maintain your form.

Work on the muscles of the press

Although you can certainly say that every person would like to have a perfect press all year round, it is in the spring and summer that most people work on it to look more confident in beach attire.

Some people still remember the times of the popular video lessons "Press for 8 minutes", and they are one of many confirmations of the fact that you do not need a lot of time to get results. You can find a lot of programs in less than ten minutes, which will put a sufficient load on your muscles of the press.

Exercises on the buttocks without additional equipment

When it comes to the lower part of your body, you should remember that there is no need for special simulators and heavy weights to tackle your buttocks. Moreover, you can do an excellent workout at home, using only the weight of your body. On the web you will find a wide variety of video lessons designed for athletes of all levels, including beginners.

Go for your favorite music

If you are looking for a workout that you can literally create yourself, then you should pay attention to the program The Fitness Marshall. Caleb Marshall, creator of this program, develops dance training for popular music hits. Although the duration of one workout is equal to the length of one song, you can make a playlist of your favorite songs and get your full cardio training of the length you need.

If you can not match the pace of the workout, then do not be discouraged, as Caleb for each song offers several different levels of difficulty.

Do not forget about yoga

People often say that they are afraid to go to yoga classes, because they feel uncomfortable doing something similar in the presence of a large group of other people. However, you do not need to worry, and you can safely go to classes, since no one will pay attention to you - everyone will be busy with their own exercises. Naturally, if you want, then you can always start doing yoga at home, as this practice will not be different from what you will do in the center of yoga.

One of the best aspects of yoga is that it is suitable for all bodies, shapes, sizes and builds. On the web you can find a lot of video lessons that have their own direction. Some are designed for runners, others for cyclists, and others for those who want to lose weight. You can also find exercises for those who just want to relax after a hard day's work, and much more.

No more excuses!

Although there is no doubt that you do not need an infinite supply of free time to conduct a quality training, sometimes you may have some free time, which can be used accordingly. As it was said before, all these options will require no more than thirty minutes for you to perform, so you can easily use your free time to perform a ten-minute exercise on the muscles of the press, a little dance or choose one or two songs from the project The Fitness Marshall. Regardless of what you choose, you can safely say that the excuse that you do not have enough time for sports does not work anymore.