Maximize Your Exercise Regimen -- in 30 Minutes Flat

April 30, 2007 — -- Who has time to work out today?

If you have a family, run your own business, or have a management position in a larger company, finding the time to exercise can be tough. I know -- I have heard it from many of my clients:

"Stefan, if I didn't book my sessions with you, I wouldn't work out."

However, not everyone is in a position to hire a strength and nutritional coach. So what are you going to do?

The answer is to maximize the impact of your workouts in the time you have -- even if it is just 30 minutes!

First, not all of us are in the same shape. Of course, a 20-year-old can be in better shape then a 40-year-old. However, the opposite might be true as well, as I can confirm from experience.

It is also important to keep in mind that there are many different areas in your body that can be improved -- such as agility, speed, power, cardiovascular, muscular strength, coordination, your central nervous system and your peripheral nervous system, to list a few.

Start by taking a base evaluation. This can be simply done by taking your 30-minute exercise allocation for the day and using it to and run around the block or a field. Count how many laps you can accomplish in 30 minutes. Over time, this number should increase; more laps in the same time.

Accomplish the same thing with exercises that involve your own body weight.

Ah, wait, you don't know which exercises these are. Let me give you some help! Squats, single leg lunges, push ups, triceps dips, lat pulls, overhead presses and holding plank position are a few options to start out with.

Did you notice that you can execute those exercises all at home, without equipment? That's what makes it a great start; it gives you the option of exercising any time, any place (of course, assuming that you do not have imbalances in your body that need to be corrected or need to have supervision because of health-related issues).

Again, in the beginning when you execute the movements, you will be less likely to be able to perform a lot of repetitions. It is best to take one movement and perform it for one minute, followed by a one-minute rest.