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Your guide to creating the perfect 30 minute workout!

As I get older, and work with more and more people in my career, I realize that time is arguably more valuable than money.

Time is one of the only things that we truly cannot get back.

We can earn back the $100 dollars we spent to get new clothes. We can go back and fix our mistakes if they happen.

But time is one of this things that we cannot go back and get more of.

I have heard more and more that time is one of the most common reasons why people are hesitant to get started working out.

The most common "helpful tip" that I hear being told is to just get up earlier and workout before your day starts.

But that suggestions can't be made without knowing the context of your schedule and your life.

Do you work 10-12 hours a day as a nurse, doctor, lawyer, law enforcement, or even in finance or any other demanding job.

Do you have a family, a new born baby, or maybe a family member that is not doing well and your attention is focused on them.

You may already be waking up at 5:30 am and you can't get yourself to get up at 4 am. I would not do that either.

These are all real problems that can make it difficult to stay consistent.

That being said, if all you can do is find 30 minutes to workout 2-3 times week, let's be sure to make those 30 minutes as effective as they can be.

For most people, 2 - 4, 30-minute training sessions is enough to make a positive impact on your health and well being.

Rather than aimlessly wandering around the gym, or staring at your dumbbells without any clue what to do, try these guidelines!

  1. Pick 3 exercises. For full body routines pick a lower body, upper body, and some type of cardio. For non full body days, pick 3 exercises that match what you want to workout that day.

  2. Perform 3 sets of each. Be sure that at least one of those sets provides you with a challenge. Say like a 8-9 out of 10.

  3. Perform 8-10 reps. When selecting the weight you lift with, the last 2-3 reps should be challenging.

  4. Rest 1-2 minutes in between each set.

  5. For cardio, you can do intervals, you can continuous running or walking on an incline, or do some cardio circuit. Max your time out at 10 minutes however, to ensure you can get back to your other responsibilities.

All of these should give you about 10 minutes per exercise.

When it comes to shorter duration workouts, the intensity becomes more important so be sure you are pushing yourself to a point that is challenging but manageable.


This framework is exactly how I put the workout in the video below together.



If you are ready to no longer be held back your lack of time, I would love to hear from you and what you are trying accomplish to see how I can help you get there.


Fill out this form below and we can come up with some free strategies that you can implement to help you reach your goals!


All the best,


Tim Stiroh

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