A 30 Minute Lean Body Exercise Plan

So you can make it to the gym almost every day...but you just don't have the time when you're there. To really get optimum fat-burning and lean-muscle-building results, you have to devote at least an hour every time you show up, right? Not necessarily - with the following program, you can achieve great results with just a half-hour workout. This program is perfectly designed for the individual who can easily devote 30 minutes a day to exercise - no more, no less. The goal of this workout program is a lean body with impressive muscular tone.nnThe workout is based on a recovery concept. Your body actually responds to a workout during the rest and recovery period following exercise. It is during this time that the muscle rebuilding and repairing response takes place, as well as the cardiovascular adaptations that boost the metabolism and allow your body to more efficiently use oxygen and maintain fitness. By using a push-pull cycle combined with a light-heavy pattern, this workout allows for optimal recovery and maximum results.nnEach lifting day is completed as a circuit, moving from one exercise to the next with minimal rest. Every circuit is completed a total of five times. Five sets, which may seem high for volume, will fatigue the muscle to a much greater extent than fewer sets, which is one of the reasons this routine achieves results with a relatively small number of exercises. To allow for good lifting form, a 45-60 second rest is recommended after each circuit. Your heart rate will stay very high during this routine.nnFor the cardio on lifting days, attempt to maintain as difficult an effort as possible for 10 minutes. Several examples would be a hard run on the treadmill, sprint or hill climb on the bike, or fast feet combined with high resistance on the elliptical trainer. On the days that incorporate 30 minutes of high intensity cardio intervals, use a 1:2 work/rest ratio, which means you push at a very hard effort for a certain period of time, then recover at an easier effort for half the time of the hard effort. For instance, perform a treadmill sprint for 2 minutes, and slow to a jog for 1 minute. As long as you go for 30 minutes, you may adjust the length of your cardio intervals as desired. Typically, the longest interval you should complete is 5 minutes long (which would be paired with a 2.5 minute recovery effort). Warm-up/cool-down is recommended, but not completely necessary.nnFor the purposes of this workout, the core abdominal routine is treated as an entirely different movement, since it is difficult to classify torso work as pushing or pulling. Instead, abdominal work is divided into upper, lower, and rotational torso routines, retained the 5 set theme and spaced with optimal 48 hour recovery periods between each workout.nnThe entire program is completely outlined here - remember to complete 5x circuits for each lifting day:nnDay 1 - Heavy Pull + Upper Abs: (begin with 10 minutes high intensity cardio)nnBarbell Clean or Bent Row - 8 reps heavy weightnnPull-Up - 8 reps heavy weightnnBarbell Deadlift - 8 reps heavy weightnnUpper Abs - 5 sets incline crunch with medicine ballnnDay 2 - Light Push: (begin with 10 minutes high intensity cardio)nnDumbbell Chest Press - 10 reps medium weightnnDumbbell Shoulder Press - 10 reps medium weightnnBarbell Back Squat - 10 reps medium weightnnDay 3 - 30 High Intensity Cardio Intervals with 1:2 work/rest rationnLower Abs - 5 sets hanging leg raisesnnDay 4 - Heavy Push: (begin with 10 minutes high intensity cardio)nnIncline Chest Press - 8 reps heavy weightnnBarbell Push Press - 8 reps heavy weightnnDumbbell Walking Lunge - 8 reps each leg heavy weightnnDay 5 - Light Pull: (begin with 10 minutes high intensity cardio)nnLat Pulldowns or Light Pull-ups - 10 reps medium weightnnSeated Row or Standing Narrow Grip Row - 10 reps medium weightnnLow Back Extensions or Leg Curls - 10 reps medium weightnnRotational Abs - 5 sets cable torso twist to each sidennDay 6 - 30 High Intensity Cardio Intervals with 1:2 work/rest rationnDay 7 - Rest or 30 Cardio with 1:2 work/rest rationnLike any new exercise routine, your body will adapt to a different workout within 4-8 weeks, so make sure to continually change your choice of exercises, and do not simply rely on the exercises provided in this article. If you enjoy this routine, you may be interested in similar workouts that a personal trainer can provide. If you enjoy this routine, you may be interested in similar workouts that a personal trainer can provide. Be sure to check out the online personal training website Pacific Elite Fitness at www.pacificfit.net. Remember - the fastest, most easily maintained results occur with an exercise program that is tailored to your personal health and exercise history. Working with a personal trainer is the best way to get fit, and scheduling is flexible, inexpensive, and easy with online personal training solutions, so try it out!nnUntil next time, train smart,nBen Greenfield