Total Body Workout…in 30 Minutes!

with Andrew Kubala

One of the most common excuses for not exercising is the lack of time. Even people who work full time in the HAC facility have a hard time carving out time to focus on their health! Although we can’t always adjust our schedules to give us more time towards exercising, we can adjust our exercises to give us a more efficient workout in the little time we have. Here are a few different styles of exercise that get the job done in less than 30 minutes:total-body-workout-in-30-minutes-amrap

AMRAP (As Many Rounds As Possible)

This style of exercise allows you to get a lot of rounds of a circuit into your workout in a short amount of time. For this style of exercise, you complete a circuit as many times as you can within a given time frame. For example, you could complete a 10 minute AMRAP consisting of 10 burpees, 25 sit-ups, 10 pull-ups, 15 push-ups, and 10 kettlebell thrusters. When the 10 minutes are over, you can count how many total rounds you completed. After your first AMRAP, you can rest for anywhere between 2-5 minutes. When your resting period is over, start the 10 minute clock again and see how many rounds you can complete.

EMOM (Every Minute on the Minute)

This style of exercise can be practiced in two different ways. One option is to change your workout every minute on the minute. For example, you could do as many burpees as possible on every even minute, and switch to doing as many squats as possible on every odd minute. Another way to complete an EMOM is to work out during every even minute and rest during every odd minute. For example, you could do as many pushups as possible for a minute, rest for a minute, do as many sit ups as possible in a minute, rest for a minute, and so on.

Total Body Workout in 30 Minutes exercises.jpgTabata

Tabata is a style of exercise where you exert a lot of energy for 20 seconds and follow with a 10 second rest. You repeat this process for a total of 8 intervals. This kind of exercise style is high-intensity, so you are able to build your anaerobic and aerobic systems.

Chipper

Although this word portrays a feeling of joy and cheerfulness, this is not the case when it comes to this exercise style. This kind of exercise consists of completing a series of different exercises that you go through only once, but the quick routine is quite brutal. Basically, you go through a list of exercises as quickly as humanly possible. Not only will you be able to get an extreme workout, but you’ll be able to walk out of the club after 20-30 minutes.

References:
http://www.mensfitness.com/training/build-muscle/what-the-wod-decoding-the-language-of-crossfit
breakingmuscle.com/womens-fitness/6-crossfit-abbreviations-every-mom-needs-to-know
http://www.daimanuel.com/2011/06/24/what-is-a-crossfit-chipper-workout/

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