30 Minute Gym Routine suggestions please.

Scubdup

I have an hour lunch break and that equates to 30 minutes of gym time each day for my fitness training.

I'd love to have some suggestions for workouts I can fit into those sessions.

Here's what I have already:-

• Row for time (either 1k, 2k, or 2.5k), followed by whatever vanity weights
• 5K Row for time
  
• Tabata Rowing (8x20 seconds max effort interspersed with 10 seconds rest), followed by whatever vanity weights
  
• 1K Row for time; Heavy back squats (sets of 3 or 5 reps); Varied shoulder exercises (Dips, cable lifts, cable presses, lateral raises, dumbell shoulder press)
• 1K Row for time; Heavy shoulder press (sets of 3 or 5 reps); Varied shoulder exercises (Dips, cable lifts, cable presses, lateral raises, dumbell shoulder press)
• 1K Row for time; Heavy Deadlifts (sets of 3 or 5 reps); Varied shoulder exercises (Dips, cable lateral raises, cable presses, dumbell lateral raises, dumbell shoulder press)
  
• Crossfit Total Test - 1 repetition maximum for shoulder press, back squat and deadlift
• Crossfit "Fight Gone Bad" Variant: 3 rounds of 1 min ea of (KB swings, KB squats (both 20kg), Skipping, Pushups, Burpees (w/o pushups), Rest)
  
• 1K Row for time; 21-15-9 (air squats, then pushups) for time; Deadlift (1RM)

Thanks for any other suggestions.

sijomial

If I only had 30 minutes I wouldn't mix cardio and weights at all in the same workout. Personally I would get a far more effective workout doing alternate days/workouts all cardio or all weights.
I definitely wouldn't be going for 1RM when tired because that wouldn't be my true 1RM.

Scubdup

Hi sijomial. Have you got any workout suggestions?

sijomial

My goals are probably different but here goes....

For strength training 30 minutes isn't long enough for me so instead I would probably do a fast paced circuit training session working opposite muscle groups alternately (push/pull pairs like lat pull down and OHP, bench press and a seated or dumbbell row as examples). Would also alternate upper/lower body depending on state of my leg recovery from previous training.

For my cardio goals (long distance cycling) then 30 minutes also isn't enough time for my endurance/stamina training so I would do sprint work like simulated hill repeats, or other interval training. One of my favourites on an indoor trainer or Spinning bike is 2:30min intervals of brisk seated flat, standing flat, seated climb, standing climb - adding extra turn of resistance each time. 3 cycles of that is a decent workout.
One of the more unpleasant workouts (but useful for tracking progress) is a 20 FTP test (fast as you can go for 20 minutes) which needs a warm up and cool down either side so fits nicely in half an hour.

TavistockToad

is there a reason you only row?

i would do c25k and NROL4W on alternate days

Scubdup

Thanks a lot both.

sijomal, thanks - that strength training sounds good - circuit training is missing from my list - I will put some in. In terms of cardio, I like the sound of your "pyramid" spinning. I might do that just like you, or convert it to rowing - 4x(2:30m@2:05,2:00,1:55,1:50). Your 20 FTP is essentially the same as my 5k row for time it seems to me.

TavistockToad, I used to do a bit of rowing, so it's what I know. I took it up because it seemed like the best exercise out there, and I've not seen anything to change my mind. I have a particular dread and loathing for running. I know it's great exercise, but I just cannot get into it. Maybe I'll give it another go when I'm in better shape. I haven't seen NROL4W. I'm an advocate for heavy lifting for everybody though.

sijomial

You're very welcome.
As you can clearly row at a good pace something that fits nicely into your time slot would be a 5k row plus some pushups and abs work to get in a quick full body workout.

If you are self-competitive the Concept2 VO2 max estimator is a fun challenge - http://www.concept2.co.uk/indoor-rowers/training/calculators/vo2max-calculator

Actually I'm lying, it's not fun at all....
But it does give a different metric to challenge yourself and track progress.