I want to workout, but I’m too tired after getting home from work and I can’t exercise before work because I have to get my three kids ready for school. I can grab a half hour of exercise at my company’s gym during my lunch break however. What do you suggest I do to maximize this time?
I hear dilemmas like yours all the time. Although I’m always encouraging people to get into the gym no matter what, I can empathize with your situation. These days it seems people have to work harder than ever before just to keep their heads above water, and when being fit doesn’t pay the bills, it can be difficult to keep it a priority. I’m glad that you’re committed to exercising however, even in the face of a daunting schedule.
My recommendation to you is to perform a traditional anaerobic-type workour (ie-resistance training) but to up the pace so that it becomes a form of cardio exercise as well. This means very little if any rest between sets and keeping your rep range high.
Below I’ve outlined a circuit routine you can perform at even the most basic of gyms. The body is divided in half, with two workouts a week dedicated to each. This should take you no more than a half hour and provide both your heart and your muscles a solid workout. Good luck with it!
30-Minute Circuit Routine*
Incline bench press
|Seated shoulder press||15|
|Standing dumbbell curl||15|
|Lying leg raise||15|
|Standing calf raise||20|
* Perform this sequence for four cycles with no rest between exercises and one minute of rest between cycles