Got 30 minutes free for exercise? You can do a total body workout in no time at all – trust me.

If you are short for time and feel like you need to exercise, here is how you can manage a resistance programme in a short period.

1. Choose 4-5 Resistance exercises (using weights) such as: Squats, Lunges, Lat Pull down, Dumbbell row, Bench press, Leg press.

2. Choose 4-5 Anaerobic exercises (using only body weight) such as: Burpees, Squat jumps, Fast push ups, Sit ups or other Core exercises.

Start your programme with the first resistance exercise doing between 8 – 12 repetitions, then move to your first anaerobic exercise doing between 10 -20 reps. Then move through the 5 sets of exercises like that.

E.g.
1. Squats (resistance) x 10 reps then 10 x squat jumps (anaerobic), Repeat for a 2nd set.

2. Bench press (resistance) x 10 reps then 10 x burpees (anaerobic), Repeat for a 2nd set.

3. Lunges (resistance) x 10 reps then 10 x fast push ups (anaerobic), Repeat for a 2nd set.

4. Lat pull down (resistance) x 10 reps then 10 x Sit Ups (anaerobic), Repeat for a 2nd set.

5. Dumbell row(resistance) x 10 reps then 10 x burpees (anaerobic), Repeat for a 2nd set.

Tips:

• Always warm up for 3-5 minutes before exercising.
• Try and alternate between lower body and upper body exercises if you can.
• 10 sets of Resistance and 10 sets of Anaerobic in total like the example above, will mean that you have exercised for approximately 20 minutes.
• Always concentrate on good form and good posture. This programme should take about 15-20 minutes maximum when you are used to the structure.
• Always cool down and stretch afterwards, Check out my previous articles in the archive on how to warm up, cool down and stretch your body.

About the Author

Jason is a Christchurch based R.E.P.S Registered personal trainer and a graduate of the NZ College of Fitness. He has been a former NZ 7’s representative and professional rugby player. He trains his clients from his studio on Waltham Road.