The thirty Minute Workout Plans use the same moves and steps because the 50/50 Plans. You’re merely combining workouts and doing them on alternating days. Three days per week, say Mon-Wed-Fri, you’ll do your cardio workout. The other 3 days, Tues/Thurs/Sat, you’ll do a combined strength coaching workout. Feel free to modify these days around, they’re simply an example.
The thirty Minute Cardio Workout
To do the 30 Minute Cardio Workout, merely select your preferred methodology of cardio from the fifty/50 Plans and double the quantity of segments, except for the heat up and cool down times.
The thirty Minute Strength Training Workout
a pair of Minutes: Heat up by stretching.
Do twenty front lunges, five for every leg.
1 Minute: Run in place, jump rope or do jumping jacks.
Do ten squats.
1 Minute: Same cardio as higher than.
Do twenty hamstring lifts (aka toe raises).
one Minute: Same cardio as higher than.
Do twenty leg lifts or reverse crunches.
1 Minute: Same cardio as above.
Do twenty modified crunches. (Lifting solely until shoulders leave the floor.)
one Minute: Same cardio as above.
Do twenty alternating crunches (aka oblique or scissor crunches).
one Minute: Same cardio as above.
Do twenty push-ups. If full body pushups are too difficult, start on your knees with ankles crossed.
one Minute: Same cardio as above.
Do twenty seated chair dips.
1 Minute: Same cardio as on top of.
two Minutes: Cool down by repeating stretching exercises.
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