A Short and Effective 30 Minute Workout
Here is a great full body workout that works your entire body in less than half an hour. This workout gives you freedom and flexibility and does more for you than working out isolated body parts. So stop those excuses, print this out, ask your gym instructor if you must, but get going with the four exercises that this workout brings to you...
Dead lifts – This is one exercise where you can probably lift the heaviest weights, because hamstrings are one of the largest muscles in our body. But go easy since bad form can hit your back. Bend down and lift up the dumbbells or barbell. Make sure you keep your back absolutely tight and arched till your body is extended. Bend down pushing your hips forward and your knees soft. Your upper body and hips should bend together. Then stand up straight again but keeping your back tight is crucial through out this workout to prevent injury. Do 15 reps in the first set and repeat with a second set of 12 reps, but increase weights.
Overhead press – Stand with dumbbells in each hand and keep legs at shoulder width. Pull up the dumbbells to shoulder level and now extend your arms straight up. Breathe out when you push up. Don’t lock elbows when extending the arms. Bring your arms down to shoulder level and breathe in while coming down. Repeat for 15 reps. Do another set increasing weights this time.
Pull ups / Chin ups (aided if you have not done these before) – Hold a bar with both hands slightly wider than shoulder width. Cross your legs and now pull up your body with your arms. Ideally your chin should be the level of the bar when you pull up. Initially try jumping up to the top and holding your body on top for a while thus building the strength required for a pull up. Another way to do an aided pull up is to put one leg on a chair and perform these and slowly try shifting all your weight onto your arms and away from your legs.
Dumbbell clean and shoulder press – This exercise is a combination of a weighted squat and shoulder press. Start with dumbbells in both hands in a squatting position with legs slightly apart and hands with dumbbells facing each other near the ankles. Now stand up with a jerk and push your arms high above your head extending your whole body. Once again land back into the squat with arms next to your ankles. Repeat for 10 – 12 reps. You can try this in two stages if the clean lifting and dropping motions are difficult at first. Feet wide, arms downward, hands holding the dumbbells, dropped down to your sides. Now squat till your knees are at 90 degrees (do not let your knees cross your toes). Now when you go back to the standing position begin lifting the dumbells. Bring them to your shoulder level by bending at the elbows. When you are standing fully, raise your dumbbells the way you would in a regular overhead shoulder press. Now practise this again so that you are dropping the weights and squatting together, and then standing up and lifting the weights together.
For strength building and fat burning, do less reps but lift the maximum you can for even as little as 4 or 5 reps. These workouts are great for gaining strength and help build lean muscle mass, which in turn help burn fat.