30 Minute Gym Routine suggestions please.

Scubdup
Scubdup Posts: 104 Member
edited November 2024 in Fitness and Exercise
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.

Replies

  • sijomial
    sijomial Posts: 19,809 Member
    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
    Scubdup Posts: 104 Member
    Hi sijomial. Have you got any workout suggestions?
  • sijomial
    sijomial Posts: 19,809 Member
    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
    TavistockToad Posts: 35,719 Member
    is there a reason you only row?

    i would do c25k and NROL4W on alternate days
  • Scubdup
    Scubdup Posts: 104 Member
    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
    sijomial Posts: 19,809 Member
    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.

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