The Anytime, Anywhere 30-Minute Workout

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In today’s busy world, staying physically fit is usually one of the first things that people neglect. Unfortunately, lack of exercise is one of the leading causes of the obesity epidemic in the United States. Everyone should get at least 30 minutes of physical activity every day. This does not mean just cardiovascular conditioning, such as walking or jogging, but muscular strength training as well.

One of the best strength workouts that anyone can do anywhere is a body weight workout. Body weight exercises are a great way to build strength and lean muscle mass. This type of workout targets every major muscle group and usually only takes about 30 minutes from start to finish. To prevent injury, you should warm up for about 5-10 minutes before beginning. Each one of these exercises should be performed for one to three sets and should be performed to exhaustion.

Push-ups
Lay face down on the ground with your legs straight and your hands spread shoulder length apart. Raise your body off the ground by pushing against the floor, keeping your elbows close to the body. Keep your back and hips in line and completely straight. Raise yourself up until your arms are straight. Slowly lower yourself back to the starting position. This is one repetition.

If you cannot push yourself up, you can place your knees on the floor instead of your feet. Also as you get stronger, you can move your hands to different positions to change which muscle group gets targeted.

Pull-ups
Grab hold of a bar with your hands shoulder width apart and palms facing away from you. Pull yourself up while pulling your elbows behind you. Once you have reached the top of the bar, slowly lower yourself back to the starting position.

If you are unable to pull yourself up, you can stand on a chair and use your legs to help pull yourself up. Remember that pull-ups are one of the most difficult exercises, so don’t give up. Also, for variety, you can change the position of your hands.

Bench Dips
Place your hands, shoulder-width apart, arms straight, on a bench or study chair that is behind you. Place your heels on another bench in front of you. Lower your body until your elbow is bent 90° and then push yourself back to the starting position.

If you are unable to complete a full dip, you can start by placing your feet on the floor instead of a bench. Also, you can place a weight in your lap to make the exercise more intense.

Sumo Squats
Stand with your feet should-width apart and put your upper body into a “chest out, butt out” position (this protects the lower back). Grab a weight and let it hang between your legs and slowly squat down, lowering the weight to the floor. Once your thigh is slightly below parallel, raise yourself back to the starting position.

You can do this exercise without weight to begin with until you are comfortable with the movement. Also, remember that as you squat down, push your hips backward (like sitting down in a chair) to keep your knees behind your toes.

Lunges
Grab a pair of dumbbells and stand with your feet shoulder-width apart. Keeping your upper body straight, step forward bending your back knee until both knees are at approximately 90°. Return to the starting position by pushing off with your front leg back to the starting position, repeat with the other leg.

You can also do this exercise without using weights until you are comfortable with the movement. Also, if you have knee issues you can do a partial lunge.

Crunches
Lie on your back, knees bent, feet flat on the floor. Cross your hands over your chest or place them beside your ears. Contract the abdominal muscles (suck your bellybutton to your spine) and curl your shoulder blades off the floor. Once your shoulder blades are off the floor, return to the starting position.

When you are comfortable with the standard crunch, you can then begin to come all the way up to a full sit-up. You can also add variety by twisting at the top of the movement to work the oblique abdominal muscles.

Reverse Crunches
Lie on your back with your hands next to your sides. Contract your abdominal muscles and roll your hips off of the floor, bringing your knees to your nose. Lower yourself back to the starting position and repeat.

Disclaimer
It is recommended that you consult a physician and receive authorization and clearance before beginning this, or any type of exercise program.

The reader agrees to hold harmless the author and anyone affiliated with the creation or distribution of this article and agrees that they may not be held liable for damages or injuries allegedly caused by or resulting from the use of this material.

by Chuck Brorman, RN

Chuck has been in the medical field for more than 16 years and has been in the fitness field for more then 10 years. He holds degrees from Amarillo College and WTAMU in both the healthcare and fitness fields. He is currently the Wellness Coordinator and a Personal Trainer at the Amarillo Town Club.

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