How to *Shape Up in 30 Minutes*

ScottHallock By ScottHallock, 1st Jul 2010 | Follow this author | RSS Feed
Posted in Wikinut>Health>Exercise & Fitness

Spending countless hours in the gym is the now considered the “old way of thinking” and a huge waste of precious time.

How to *Shape Up in 30 Minutes*

In today’s fast paced life styles with every one on the go ‘time’ is of the utmost importance.

Family, Success and a Healthy Fit life style are the top three things we put all of our energy into. With the first two priorities taking most of our time and effort just trying to fit in a workout here and there seems to be too much because we have been taught that it takes hours in the gym to stay in shape and so we neglect our health and fitness.

Spending countless hours in the gym is the now considered the “old way of thinking” and a huge waste of precious time.

Fitness gurus all over are introducing a new focused and intense way to achieve weight loss, muscle building and getting your body into perfect shape.

You have six major muscles groups to work out; legs, abdominal, chest, back, shoulders and arms.

Take any three combinations of muscles groups and 30 minutes in a gym or at home is all it takes. In 3 to 4 weeks you will be amazed at the mighty change your body will make:

* The idea behind this workout is that with-in 30 minutes you will do aerobics and exercise three different muscle groups to exhaustion without rest in between sets *

In fact, my guess is that if you do this workout correctly most of you will not be able to actually complete the 30 minute exercise due to its intensity. But this is OK because as you push yourself and get stronger and get into better shape you will reach the 30 minute goal.

Day 1

10 minute *HEAT UP*

Take 5 minutes or so to fully stretch your body. (not counted as part of the 30 minutes)

Always start off your 30 minute workout by running for 10 minutes on a treadmill, run up and down stairs, running in place or outside. Ride a stationary bike, box, four count burpees, dancing, jumping jacks or jump rope.

The idea here is to use some sort of aerobics to heat up your body, burn some calories and prepare all of your muscles for the work out.

Arms-Shoulders- Abdominals

Pick a weight that you can lift at least 15 to 20 reps. You do not want the weight so heavy that you tire yourself out too fast.

Arms: 10 to15 reps curl a bench press bar (45lbs).

Shoulders: without resting use the same 45lb bar and do 10 to 15 military shoulder presses. Watch your form.

Abs: 10 to 15 sit ups / ab machine.

Repeat the sequence without resting until you have done 50 to 100 reps for each three muscle groups which should take you 20 minutes.

Day 2


Chest: 10 to 15 reps on either a bench press machine or you can do push ups.

Back: 10 to 15 reps pull ups or use a pull down machine

Abs: 10 to 15 sit ups or use an ab machine.

Day 3

This is your 3rd day and if you are not too sore you can incorporate one of the other muscle groups. If you are too sore or tired than stay with just legs a abs.

Legs- Abdominals

Legs: 10 to 15 squats, lunges or use a leg press machine.

Abs: 10 to 15 sit ups / ab machine.

Days 4-5-6

Repeat the sequence.

Day 7


In conclusion

It’s important to note that the body needs change and will get use to any given routine in a 3 to 4 week period. This is why you see people working out for years and never really change.

Try this workout for 3 to 4 weeks then start adding different types of excises that add a greater or different challenge.

Always eat a healthy diet and take your vitamins and mineral supplements.

Always consult your Doctor before you stat an exercise program.

This article also posted on and by Scott Hallock


Abs, Fitness, Health, Physical Exercise, Shape Up, Weight Loss

Meet the author

author avatar ScottHallock
I have been a Police Officer for over 28 years. I love writing articles on, "How Not to Become a Victim", Human Nature and Health / Fitness.

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