Interval training is always the most effective way to gain the most out of a workout for weightloss and general fitness. Warm up for 5 minutes, then take your heart rate to about 80%, then slow down and bring it back to 60%. Repeat for 20 mins, with a stretch at the end before you hit the showers.
On other days do 'multi joint' exercises that train more than one muscle group at the same time:
- Squat, shoulder press with dumbbells
- Lunge, twist with a medicine ball
- Dead lift, bicep curl with dumbbells
- Press-ups (try not to do on your knees, if you are unable to perform a press up on the floor on your feet, try it on an angle with your feet on the floor and your hands on a bar so that your body is on an angle…. When you get stronger you can reduce the angle)
- Rope Cable row in a squat position
- Sit-ups on a Bosu Ball
No rest in between sets and aim for 12 to 15 reps each set.
Try to 3 circuits in your 30 minutes.
In the coming weeks I will be posting a How To video series that will show you how to perform these exercises with the correct form and technique. Correct technique is always the most important part of any exercise regime.
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