battle ropes

When You Only Have 30 Minutes

Not all workouts need to be an hour long. Sometimes you just don’t have the time. Sometimes life gets crazy and you don’t have time to drive to the gym, change your clothes, get in the pool and swim…but you want to do SOMETHING. There are definitely ways to get in a workout without having to sacrifice a ton of time.

This post is about a few things you can do when you only have 30 minutes to get your sweat on!

Kettlebells

Kettlebells are by far the #1 option when you need a good work out with a giant calorie burn in a very short period of time. If you don’t want to pay for a gym membership, or won’t have the opportunity to GO to a gym, owning a few kettlebells of various weights can make getting fit at home easy. Trust me! Michael has invested in about 6 different kettlebells and his workouts at home are either running, kettlebells or biking to work. He’s been working really hard the last few months preparing for our little guy’s arrival by getting fit and his kettlebell workouts rarely last longer than 30 minutes. It’s doable.

I definitely miss going to the Warrior Room. It was a cool community and a fantastic workout. I am looking forward to returning after the baby is here! Here are a few posts that included some kettlebell workouts you can try:

Warrior Room Part 2

Two Classes

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I definitely recommend taking a class or two somewhere, or hiring a personal trainer, to teach you the proper form. There’s a bit of a learning curve but once you get the form down, you can do it on your own and you don’t need a class. You can find videos online for different routines and it’s easy to do it at home by yourself.

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Using kettlebells is pretty easy and it’s such a good calorie burn! Trust me when I say you’ll burn those calories in 30 minutes.

Battle Ropes

Battle Ropes are FUN and hard. So hard. Your shoulders will burn. You will burn so many calories. You’ll be drenched in sweat and it really doesn’t take more than a few minutes to get to that point! What I love about doing this exercise is that it’s fun and different.

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There’s a podcast I listen to that was pretty eye-opening when it came to fitness. Joe Rogan’s podcast is really diverse–he talks about everything. Psychedelics, politics, feminism, sports, comedy, history…But fitness is a big part of it. I remember one episode where he described something called “functional strength” and he said he preferred that kind of workout to your typical weight lifting routine. Basically, doing something “functional” like flipping giant tires, pulling and pushing heavy loads, and doing things like the Battle Ropes made him stronger in a more functional way. Instead of being a big meat head with no neck, his muscles WORKED for him, instead of being “pretty.”

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An article I read, Getting Outside the Box: The Definition of Functional Strength, says:

Functional strength is the strength that gets us through life and daily survival. Manual labor typically involved walking, running, pushing, pulling, and grasping.”

I really liked the idea of that and then I got the exposure when I was going to the Warrior Room. They had battle ropes and giant tires and it was SO hard and challenging but I noticed immediate differences in my strength levels and core strength after only a few weeks of doing functional exercises like this! I am a big fan! And these types of workouts don’t take a big chunk of your time.

 

Body Weight Exercises

Similar to the above functional exercises you can do. These don’t require equipment. These are simple things that can get your heart pumping, burn a lot of calories and you can do them in your living room if you need to!

Squat Jumps

We did squat jumps a lot at the Warrior Room and they ALWAYS got me. I loved doing them because I saw results, but dang I’d be sore. It didn’t take much to get my heart pounding. This is a great thing to do when you are short on time.

 

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Burpees and Mountain Climbers 

Like many of you, I have a love-hate relationship with burpees. They are efficient and effective but damn they kind of suck! 🙂 burpee

Mountain Climbers:

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An example:

Sometimes if I had limited time and needed to get in and get out in terms of the gym, I would do something like this:

quick warm up

jumping jacks

push-ups

squat jumps

squats

burpees

mountain climbers

Effective calorie burn without taking a long time.

Running

Running is a really efficient way to burn a lot of calories in a short amount of time. Obviously you should have a base of some running before just going outside and doing an epic 5 miles. That would hurt. So if you are already a runner, or a sometimes runner, running is a GREAT way to get in a workout when you only have 3o minutes.

When I used to run at lunch time at work I had 1 hour. That meant I had to change, run, then take a quickie shower, get dressed and be back at my desk within that hour. It was definitely a challenge, but a good one. One of the things I miss most about doing that was having my evenings free. Instead of my work day being really long and not getting home until after 7pm because of gym time, I got off work and had my evening free to do things with friends, go out for happy hour, basically enjoy some downtime! Plus, it got me out of the office, improved my mood and broke up the long day.

Repost: Why I Run the Waterfront

What a Great Workout!

Finding a Workout Buddy

I got pretty good at running during my lunch hour. I got good at changing quickly, then I’d run for about 40-45 minutes, and it would take me 10 minutes to shower and get dressed, grab my food and be back at my desk.

If you only have 30 minutes to workout, go for a run. Sprints and intervals would be your best bet for maximum calorie burn, but just running works too.

I’ve given it a lot of thought and I think once I am back running after the baby is here and after maternity leave is done, I will try and go back to running during my lunch hour. I don’t foresee a ton of extra time in my future to go to the gym after work and some things are going to have to change. I think running during my lunch hour might be the best way to do that!

What are your favorite ways to workout in the shortest amount of time?

Battle Ropes

I tried a lot of new things at the Warrior Room recently. It was hard after taking 2 weeks off (holidays and being sick). The Warrior Workout (a 90 minute class) was a bit of a struggle at times because I wasn’t back at 100%. I wanted to share a few of the things we did because they were really fun! The description of the class is this:

“This is the big gulp of the Warrior Room – for a brutally intense 90-minutes, Ashley will offer a one-off weekly work out that will focus on blasting calories leaving you with detox grade shakes. Not for wimps or wieners, you’ll be empty faced after this once a week punishing work out.”

TRUTH. Not for wimps or wieners.

This time it was another station workout. There were 3 stations and we were divided into groups of about 5 or 6. Each group would work within the station and then move on to the next. For example, one station was box jumps, battle ropes, the sledge hammer and then burpees with a bosu ball. The person doing the battle ropes was the leader and once they got to 50 we all rotated to a different exercise within the section.

This was the first time I tried the sledge hammer. It was REALLY fun! I can totally see that being a good exercise to get some anger and frustration out, much like a punching bag. I’d swing the sledge hammer down onto the huge tire and then repeat. At first it was awkward but then I got the hang of it.

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I love the battle ropes. By far that is one of my favorite activities. I can totally feel it in my core during, after and the next day when I do that exercise. I feel like it’s helped me with core strength and even balance. But really the improvements I’ve seen in my balance the last few months are probably a combination of the kettle bell workouts and consistent yoga. Check out this video to get an idea of different battle rope workouts.

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One of the other stations was all kettle bell work–one handed swing, chest press, and bent over rows. Then we did a “static walk.” Basically everyone grabbed two kettle bells, raised them high above our heads and then walked about a 1/4 mile around the neighborhood and then back to the gym. That is a LOT harder than it sounds. Keeping your arms up for a long period of time holding two kettle bells caused shoulder fatigue quickly. It also looked really weird. People driving by were staring with curiosity and probably confusion! Haha!

We also did something new to me called a “waterfall pushup.” In our small groups of 5, we all got into plank position in a circle with our heads in the center of the circle. The first person would do a pushup while everyone else held the plank position and then the next person did a pushup and so-on until each person had done one. Then we did it again and this time everyone did 2 pushups, then 3, all the way up to 8! 8 pushups doesn’t sound like a lot but it is when you’re holding a plank position for several minutes in between! My arms were shaking by the end!

Towards the end we did a similar workout but with squat jumps. Again we were all in a circle, then one person did one squat jump while the rest of us held a squat position all the up to 10 instead of the 8 like the pushup waterfall. Yowza! Thighs on fire!

Jump-Squat
Have you ever done squat jumps? They are harder than they look. Despite being slow and not quite 100%, it was a fantastic workout and I left drenched in sweat and happy.

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Almost 900 calories burned! Intense! Have you tried anything new to you lately?