only 30 min at gym. What to do??

Just_Alyssa
Just_Alyssa Posts: 52 Member
edited January 19 in Fitness and Exercise
I'm a mom of 2 that has been striving to be healthier ever since last year (impending 40ieth bday was my motivation). I could also stand to loose a couple of pounds/jiggles. When I'm keeping myself on track, I run about 4 miles 3x a week... lately adding a set of sit ups aferwards. I'm getting better & stronger at running (a year ago I couldn't run at all).

I know need/want to do some non-running stuff. I'm trying to be more proactive about it even though it really can be hard find the time* in addition to already doing 3x a week and all the other normal life stuff. *note- not trying making busy excuses, I used to do body pump & body flow classes but now they conflict with things. Plus running is my priority (who knew I'd like it?) so I make sure to do that.

I have 30 minutes to workout at the gym tonight between shuttling my kids around.

I need some advice on well rounded circuit (?) training exercises I should do. I mean the weight machines, not free weights, and no time for a class.

Thanks for any help!

Replies

  • tkillion810
    tkillion810 Posts: 591 Member
    Stick with compound movements so you get more bang for your buck. Example - squat and press, lunge with a twist. Do you have a TRX suspension trainer available at your gym? It's a great piece of equipment to get a full body workout in 30 mins or less.
  • JenMc14
    JenMc14 Posts: 2,389 Member
    Personally, I'd hit the free weights. If that'sn ot an option, just pick a machine for every part/motion. Definitely hit legs, a pull and a push. Perhaps do the butterfly machine to hit chest and do the military press machine.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Personally, I'd hit the free weights. If that'sn ot an option, just pick a machine for every part/motion. Definitely hit legs, a pull and a push. Perhaps do the butterfly machine to hit chest and do the military press machine.

    Agreed. Compound lifts and free weights (bench press, squat, row... deadlift, overhead press, pull-up...etc) is my go-to option when time is short.
  • FrustratedYoYoer
    FrustratedYoYoer Posts: 274 Member
    I'm a mom of 2 that has been striving to be healthier ever since last year (impending 40ieth bday was my motivation). I could also stand to loose a couple of pounds/jiggles. When I'm keeping myself on track, I run about 4 miles 3x a week... lately adding a set of sit ups aferwards. I'm getting better & stronger at running (a year ago I couldn't run at all).

    I know need/want to do some non-running stuff. I'm trying to be more proactive about it even though it really can be hard find the time* in addition to already doing 3x a week and all the other normal life stuff. *note- not trying making busy excuses, I used to do body pump & body flow classes but now they conflict with things. Plus running is my priority (who knew I'd like it?) so I make sure to do that.

    I have 30 minutes to workout at the gym tonight between shuttling my kids around.

    I need some advice on well rounded circuit (?) training exercises I should do. I mean the weight machines, not free weights, and no time for a class.

    Thanks for any help!

    Why not pick up a barbell and do some of the moves you do in a Body Pump class?
  • sijomial
    sijomial Posts: 19,809 Member
    If you want to stick to the machines and only have 30 minutes you need to minimise the breaks between sets.

    "Warmup" with high rep / low weight, minimal rest, then increase weight / decrease reps. Pyramids in other words.

    As an example:
    Chest press machine 12 reps light weight (fast), add weight 10 reps, then add weight 8 reps, add your max weight for 6 reps.
    Move on to lat pulldown and repeat 12/10/8/6.

    Move on to legs while upper body recovers:
    Leg curl
    Leg extension or press depending on what machines are available.

    Move back to upper body:
    Row
    Shoulder press.

    So really you are always working opposite sets of muscles and your heart rate should be ellevated all the way through.

    Perhaps chuck in some squats, lunges, sit-ups and push ups at home while the kids are asleep?
  • Just_Alyssa
    Just_Alyssa Posts: 52 Member
    Thanks for the advice & recommendations. Never thought about compound exercises.

    As for this...

    Why not pick up a barbell and do some of the moves you do in a Body Pump class?

    Honestly, because the gym intimidates me. Classes & cardio machines I'm fine with but anything else makes me so nervous I don't want to go.
  • CashVerde
    CashVerde Posts: 5 Member
    I only have 30 minutes during my lunch break and I usually do the elliptical machine that has the moving arms. Total body work out. But I usually couple that with a more extensive workout when I get home (squats, boxing, lunges. cruches, planks, weights, etc.) Just get moving! Every bit helps
  • kingkoopaluv
    kingkoopaluv Posts: 147 Member
    lift, squats, deadlifts, and maybe some seated rows, lat pulls or pushups.
  • joshuahase
    joshuahase Posts: 4 Member
    3-4 sets of Tabata!
  • tomwatso
    tomwatso Posts: 1,304 Member
    I do the elliptical cycle for 25 min on the weigh loss portion. I do it at level 10. Lost 32 pounds from 5/18/12.
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