Efficient Workouts, 30 minute fitness blasts!

Despite the snow and the weather, it is important to get your workouts in. I promise that you will feel less sluggish and confined if you sweat a little and get your blood pumping. When you know you have hours and hours of snow fall ahead of you, many of us feel a little trapped.  Do not let it happen.  Get to the gym!  Because the weather requires more time in travel, you may feel it is not worth it to make the effort if you only end up with 30 minutes of real training time.

30 minutes is all you need!  The 30-minute Fitness Blast I taught today at POW! maximizes every minute.  The class repeated an 8-minute high intensity sequence  three times (see video).  It began after a dynamic warmup that lasted about 4 minutes and then did 2 minutes of static stretching to cool down at the end.    30 minute workouts are a good use of time if they are formatted properly.  I suggest large muscle groups, basic plyometrics, body weight exercises and jump rope.  Even if you are not good at jumping rope, don't sweat it.  This program uses 30-60 second intervals.  Move quickly in and out of the exercises, minimize your rest and stick to a format. If you are looking for a routine that you can use on the road, at home or at the gym, give one of POW's 30 minute Fitness Blasts a try.

Equipment: Jump Rope and 1 set of dumbbells (I am using 20 pound dumbbells), each interval is 30-45 seconds.

  • Jump Rope
  • Squats- Plie Styled or Inner Thigh Squat
  • Jump Rope
  • Plyometric- Basic Broad Jump, Two Foot Landing
  • Jump Rope
  • Lunges- Rear Stepping, Alternating Sides
  • Jump Rope
  • Plyomteric- Two Foot Jump to Wide Squat Over Rope
  • Jump Rope
  • Box Squats
  • Jump Rope
  • Plyometric- Single Foot Hops, Hopscotch Style

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