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EIGHT EXERCISES YOU CAN DO IN 30 MINUTES THAT WILL TRANSFORM YOUR BODY

Updated: Feb 20


It is no news that the weight loss and get fit journey can be challenging for a lot of people, from trying to get a slimmer waist, to trying to achieve well-defined muscle mass and a flat tummy. Choosing the right kind of exercise, and sticking to it can be a big challenge. The type of activity you engage in depends on what exactly you want to achieve. If you are looking for the perfect body, it is in your best interest that you take up exercises that target specific parts of your body.


Exercise helps burn calories and build muscle. There are different types of exercises you can engage in, depending on the result you are trying to achieve. Aerobic exercises like running, jogging and skipping or resistance exercises like push-ups and lunges. Here are eight exercises you can do in 30 minutes and achieve fantastic transformational results.


SQUATS

This exercise helps you burn fat, builds your lower body strength, improves balance and coordination, energizes you and also improves your overall endurance.

If you are looking for a way to promote muscle growth, squats will do that for you. As a beginner, you can start with three squats, three times a week, in two sets. As time goes on, you can increase the frequency.


PUSH-UPS

Can be stressful and energy-consuming, but nothing can compete with it when it comes to increasing your body strength. Push-ups impact your triceps, legs, core muscles, delts and pecs. It makes it easy to carry out your daily activities in addition to improving your sports performance.


LUNGES

Lunges do wonders for the legs. The major challenge is getting it right, but if you do, it will increase your flexibility and stability. Personal trainers recommend this exercise because it shapes the quadriceps and glutes, giving your body that transformation you have always desired. If you are new to this, do not start with weight resistance immediately, you can add this when you feel the whole process has become more comfortable. If you want an intense workout, add bicep curls.


JUMPING JACKS

Try not to skip this aerobic, cardiac exercise during your exercise routine. It improves your stamina and cardiovascular system. Jumping jacks have a lot of variations and can energize you. Its fantastic effect on your heart rate and muscles makes it stand out. If you are looking to shed some weight, this is for you too. You can burn about 750 calories in an hour, why not get started immediately.

BURPEES

This exercise affects most of the muscles in your body, inc your armsluding your arms, legs, chest, shoulder, glutes, quads and ensures your heart rate is kept optimal. If your target is cardiovascular health or physical strength, this is perfect for you. You do not need equipment for this. This excercise can be performed anywhere.


LYING LEG RAISE

Do this while lying on your back on the floor. Place your hands under your glutes, keeping your legs straight. Raise your legs slowly and lower towards the floor while maintaining a flat lower back. The good thing about this exercise is that it targets your lower abdominal muscles and is very useful for the abs. Changing your position frequently allows you to work on different muscles in the body with ease. You can add some resistance to your workout by placing a medicine ball somewhere between your ankles.


JUMP ROPE

Rope skipping is an exciting exercise a lot of people love to engage in. To do this; hold the handles of the rope while keeping your elbows to at your sides. While turning the rope, you need to ensure you are making circles with your wrists and your torso needs to be relaxed. It would help if you did more high jumps, so you do not get stuck while trying to jump the rope. Skipping works on your muscles without focusing on just one only. If you are yet to start exercising, why not start with this.


DUMP BELL LATERAL RAISE

This exercise is excellent for strengthening your upper arm and back muscles. For people who need a routine with less complexity and higher effectiveness, this is for you. Push your shoulders back with your palms facing each other, and your chest muscles engaged while standing tall. When you have gotten yourself in the required position, slowly stretch your hands out to your sides till they are in line with your shoulders then bring them down to the original position. Repeat this several times. For starters, you can do 15 reps and increase gradually.

It is always good to make an effort to improve one’s health and physical appearance, and I am here to help make this transition easier for you. Start with the exercises listed above, and I have no doubt you will see great results.

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