Exercising should not be imposed, or hard, or a mere habit. Exercising should, in fact, be motivating and energizing, and it is, when one decides to understand why exercising is important.
The way our brain and mind need “intellectual exercising” to be more creative, healthy and productive, our body needs exercise to be more healthy, and to function properly (although we all know this, it is sometimes very important to be reminded once in a while). People exercise for different reasons, and whatever the reasons are, regular exercising is crucial.
Certainly we all have or we can make a list of excuses to avoid exercising, but we, at least, owe to ourselves to try hard, and to find the perfect exercising plan for our body. Our body needs it.
Before I start explaining the most effective and the simplest way to work out your whole body in just 30 minutes, I feel I need to emphasize certain facts regarding exercising that not many of us want to believe in. These facts are the things you should have in mind before you start exercising.
Concentrate on an easy exercising plan. Working out with expensive equipment or paying a significant amount of money for a personal trainer or for consultation and advice will not do you any good if you do not know what your body needs. Thus, the basic exercising is the right way to start.
Do not expect fast results, exercising needs time and devotion. For instance, your goal should not be to lose weight fast, it should be to stay healthy while losing weight.
Most of the people do not exercise regularly, which seems to be our biggest problem, thus make a plan, and exercise according to that plan, not when you are in the mood or when you are motivated.
Focus on the best exercises. The basic rule is that the more you move your body when exercising or doing a particular exercise, the better the result will be.
Remember that you need time to see the results, and the best way to do that is to keep a journal. Write down your opinions, thoughts and the things you wish to accomplish while exercising, and keep track of your progress. Keeping a journal can be very motivating as well.
That being said, we can now see how this 30-minute whole body workout looks like.
There are eight exercises that you should do with only 0-30 seconds rest. These exercises are the one called supersetted, which means they are done in a row without resting. Those who have been working out in gyms know what this means, however, for this workout you do not need any additional equipment, and you do not need any particular atmosphere, you can do them at home, on your living room floor, for instance.
This technique might seem painful, but when you decrease the time, you burn more calories, and you engage more muscles and increase the effectiveness of the exercises. There are many styles and sequences of supersets, but the one I am writing about engaging the whole body.
You need to perform 3 sets of 12-15 repetitions and to rest maximum 30 seconds in between.
Tuck jump exercise – improve agility and power. Remember that although tuck jump is the first exercise you need to warm up completely before you start “jumping”. If you do not warm your body, you can be seriously hurt (this applies to any workout plan).
Push-ups exercise – benefit your upper body muscles, and core muscles. Pushups are great for bone mass because bone mass naturally declines with aging, and it can lead to osteoporosis. With pushups you increase bone mass and strengthen your wrists, forearms, elbows, upper arms and shoulders.
Last but not least, pushups are great for metabolic rate, because even your legs and your heart (breathing and pumping blood to your working muscles) are engaged.
Squats exercise– perfect for lower body workout (engage the muscle group of the hips, thighs and butt). Squats strengthen the legs, strengthen and lift the butt, engage the core muscles of the body, and increase body’s flexibility.
Mountain Climber exercise– works the entire body – it strengthens the arms, shoulders, legs, while working cardiovascular system. It carries a risk of injury, and it should be done very carefully, if proper balance can be maintained.
Triceps Dip exercise – helps develop defined triceps because it uses our body weight as resistance. From the moment you position yourself for the exercise the group of muscles on your forearms, shoulders, chest and lower back is engaged. Dips help make your upper body significantly stronger.
Glute Bridge exercise – strengthens the backside, firms the glutes, and prevents lower back pain. You need to be careful while performing the exercise – if you experience lower back pain stop with the exercise immediately and consult with a fitness professional, and be careful not to hyper-extend your backs.
Jump Plank exercise – benefits almost all muscle groups of the body because it contracts your muscles against stationary resistance. It improves energy transfers between upper and lower body and it helps increase the flexibility in posterior muscle groups of the body. This exercise certainly improves your mood because it engages the muscles that are usually stiffen throughout the day due to stress.
Superman exercise – strengthens the lower back and improves the flexibility. When performing this exercise, use a mat. If you have a history of back injuries or a bad back, you need to consult with a doctor to see if you are able to do this exercise at all.
REMEMBER: if you are new to this, you can start exercising but decrease the number of repetitions, for instance, start with six and then increase in time, according to your body’s reaction.
Finally, you need to know that certain food can help you define your muscles as well.
Almonds, for instance, as a great source of proteins and fats, are also a great source of Vitamin E, which our muscles need. Almonds can help you recover easily from exercising in case you end up with sore muscles.
Pineapple, a rich source of digestive enzyme called bromelain, also helps with sore muscles.
Eggs, source of proteins and vitamins, as well as zinc, iron and calcium, help with muscle strength and shape.
Salmon, rich source of proteins and omega-3 fatty acids, is excellent for muscle formation and metabolism.
Schoenfeld, B. (2009). Women’s Home Workout Bible. Human Kinetics.
Wilkins, F.E. (2007). Bodyminder Workout and Exercise Journal. Memory Minder Journals.
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