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30 minute gym workouts: Squeezing in a workout made easy

Going to gym doesn’t have to be an hours’ long ordeal though. If you like the atmosphere and support of a gym workout, but are afraid a gym trip will put too much a dent in your day, then try these 30 minute gym trips that are easy to squeeze in right before or after work or even at lunch time.

Are you the queen of excuses like I am? Between work, kids and keeping the house from falling down on our ears, I feel like my daily plate is all ready overflowing and that I couldn't possible squeeze one more thing in. Not. One.  More.  Thing. But I also know that exercise is a must when it comes to staying healthy.

Going to gym doesn't have to be an hours' long ordeal though. If you like the atmosphere and support of a gym workout, but are afraid a gym trip will put too much a dent in your day, then try these 30 minute gym trips that are easy to squeeze in right before or after work or even at lunch time.

Trainers at Sweat Fitness have two great workouts on their blog that will help you shed some weight and build some muscle without turning it into a full time job:

30-Minute Fat Burner

A quick treadmill routine can really get your heart pumping. To begin, warm up for 5 minutes on the treadmill, starting with a light walk and increasing effort mid-way through. This is a great routine for any fitness level.

Adjust settings according to your level, and repeat each interval eight times.

  1. Just Starting Out = 60-second Jog| 120-second walk

  2. Moderately Fit = 30-second sprint | 60 to 90-second walk

  3. Avid Athlete = 20-second push | 60 second jog

30-Minute Muscle Builder

To build muscle, it is important to target your whole body and a great way to do that is with circuit training. Try to complete four sets of each with four reps (8-12 completions) and about a minute of rest in-between.

  1. Deadlift –strengthens back, shoulders, abdominals, legs, and more

  2. Barbell Squat –targets multiple muscles in one fluid movement

  3. Leg Press – directly targets the quads

  4. Pull Ups –works the upper back, shoulders, biceps, and forearms

  5. Bicycle Crunches –targets the abs

Gavin McKay, owner of Unite Fitness and contributor to Sports Doc, also believes circuit training is important for building strength and power. Here are two series he recommends for an effective 30-minute gym workout.

All Unite's trademark workouts are designed to integrate the power of cardio intervals, strength training and yoga stretch.

Series 1 – Strength 3-4 Rounds (~10 min)

  1. Bench Press x 6-12 (depending on how heavy you go)

  2. Heavy Lunges x 6-12 each side

  3. Hanging Leg Tucks x 10-15 (from pull-up bar)

Series 2 – Power 3 Rounds (~ 20 min)

  1. Plyo-Push-ups or Regular Push-ups x 60 sec (rest 30 sec)

  2. Burpees x 60 sec (rest 30 sec)

  3. Speed Biceps Curls (band or dumbbells) x 60 sec (rest 30 sec)

  4. Squat Jumps x 60 sec (rest 30 sec)

  5. Rest x 60 sec

For more free workouts also check out Unite Fitness' blog.

Read more Sports Doc for Sports Medicine and Fitness.