If TIME is PUBLIC ENEMY NUMBER 1 of what's stopping you from getting in shape, I hear you.

With work, family, and other responsibilities, it can be challenging to fit in a workout. But did you know that you can still get a great workout in just 30 minutes or less? That's right, you don't need hours at the gym to get in shape. In fact, research shows that shorter, high-intensity workouts can be just as effective as longer sessions.

Here's a sample workout plan that you can follow on a regular basis, no matter how busy you are. All you need is 30 minutes and a little bit of motivation!

Monday and Wednesday: Full Body Strength Training

Warm up: 5 minutes of jumping jacks or jogging in place to get your heart rate up.

Squats: 3 sets of 8-12 reps
Push ups or Chest Press: 3 sets of 8-12 reps
Dumbbell rows: 3 sets of 8-12 reps (using weights that are challenging, but still manageable)
Plank: 3 sets, holding for 30 seconds each
Bicep curls: 3 sets of 8-12 reps

Tuesday and Thursday: Cardio Blast

(assuming you don't have access to some cardio equipment)


Warm up: 5 minutes of jumping jacks or jogging in place to get your heart rate up.



Burpees: 3 sets of 8-12 reps



High knees: 3 sets of 30 seconds



Mountain climbers: 3 sets of 30 seconds



Jumping jacks: 3 sets of 30 seconds



Cool down: 5 minutes of stretching or foam rolling to help relieve any tightness in your muscles.



Friday: Rest Day



Take a break and give your body some time to recover! You can still be active on your rest day, but try to do something that's less intense, like going for a leisurely walk or doing some gentle yoga.



Saturday and Sunday: Choose Your Own Adventure



On the weekends, you can choose any type of physical activity that you enjoy. Whether it's playing a sport, hiking, or taking a dance class, make sure to get moving and have fun!



Remember, the key to making this workout plan work for you is consistency. Try to stick to this routine as best as you can, and you'll start to see results in no time! Whether you're looking to build muscle, lose weight, or just maintain your health, this 30 minute workout plan has you covered. So why wait? Get up, get moving, and get fit in 30 minutes or less!



- Lester Hernandez (B.Kin)