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2008/02/04, 01:37 AM
Hello everyone!
I am trying to get back into working out. I seem to go for a few months, and then stop, and the go for a few months, and stop again. Well I'd like to get back into it and stick with it. Unfortunately I have a busy schedule. I am working full time and going to school 2 credits shy of full time. I go to work at 7:30am, get out at 5:00pm, go to school at 5:30pm, and get out at 8:00pm. I was wondering if there is a workout around 30 minutes that I could do that would be worth it. It really can't be longer than that because I still have to eat and do homework when I get home. Plus my fiance wouldn't be very happy if she never saw me. I have a gym membership and I'd like to use it more.
I've been looking around for the past 2 hours and haven't found anything that appealed to me. A lot of the ones that I found had some really complex exercises. I'm looking for something simple, and as short as possible. It is pretty difficult to find a short workout. Does anyone have any ideas?
Thank you.
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2008/02/04, 08:19 AM
Do a circuit M, W, F and on alternate days do cardio - HIIT.
A Circuit can be whatever you want, you never stop moving so you don't waste time and you keep your heartrate up. You can either go through one set of all the exercises and repeat two or three times or you can alternate muscle groups or upper/lower - so a total body circuit might look like this :
Push-ups
Squats
Assisted Pull-ups or lat pulldowns
lunges
shoulder press
deadlifts
crunches
back extension
You would go through them in that order, doing a set of each for 12-15 reps, get to end do 3 minutes on an elliptical or bike if desired and then repeat the sequnce or you could do push-ups, squats, push-ups, squats, push-ups, squats then right to pull-ups, lunges, pull-ups, lungespull-ups, lunges...you get the idea?
With the set of exercises listed above you will have hit all of your muscles. You should be able to fit it into 1/2 hour. I work with quite a few people who do half hour sessions, total body or sometimes they split it upper body one day and lower body the next. That is another way you can get in a half hour workout. then you might lift upper mondays, lower tuesdays, cardio wednesdays, upper thursday, lower friday and cardio saturday. But since you are just getting back to working out, total body 2-3 times a week would be sufficient for a few months.
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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2008/02/05, 06:41 PM
Ok, I like what you had to say, and I did a little more research and came up with this.
Dumbbell Squats
Dumbbell Stiff-Legged Deadlift
Bench Press
Shoulder Press
Assisted Pull-Ups
Dips
Cable Rows
M-W-F, 6 to 12 reps of each, 2 sets each. (I think I have ADD because I get really bored doing many sets, and it makes the workout unenjoyable for me)
Then T-Th HIIT, and maybe some ab work if I should need extra.
Does this sound OK?
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2008/02/06, 08:26 AM
Yeah - you could save time by alternating upper and lower body exercises without stopping -
squat/bench press
deadlift/cable rows
pull-ups/dips
shoulder press/crunches
Sounds good!
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Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: It is this, that in all things distinguishes the strong soul from the weak.
Thomas Carlyle
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2008/02/06, 05:02 PM
That sounds like a better idea. Thank you!
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