- 30-minute training for intermediate advanced - what to do to make the training effective?
- 30-minute intermediate training - how does it work?
- 30-minute intermediate training with weights - exercise description
- 30-minute intermediate training with weights - training plan
30-minute intermediate training with weights is the perfect time to work on your body shape, burn a lot of calories and increase fitness. Are you wondering if the 30-minute intermediate training is effective? Check out an example of a training set that we have prepared for you and learn the effectiveness of the proposed exercises on your own skin.
30 minutes of regular trainingperformed every few days can transfer effects you have never even dreamed of. Hours spent in the gym are not needed to sculpt the body of your dreams - on the contrary, an overtrained body will not have the strength to lose fat and sculpt muscles.
30-minute workoutwith weights is an ideal solution not only for busy people, but also for those who are looking for a universal set of exercises that will allow you to evenly sculpt your figure and burn unnecessary calories. If you follow a balanced diet and take care of he althy daily habits, 30 minutes of strength and endurance training will make this year's bikini season yours! Don't wait - check our proposed training plan in practice!
Contents:
- 30-minute training for intermediate advanced - what to do to make the training effective?
- 30-minute intermediate training - how does it work?
- 30-minute intermediate training with weights - exercise description
- 30-minute intermediate training with weights - training plan
30-minute training for intermediate advanced - what to do to make the training effective?
In order for the 30-minute training to be effective, it must include strength, fitness and fitness exercises. Then the training will be complete and the body will be able to use its full potential. The combination of exercises with additional weight and dynamic exercises gives the best results in body shape.
In addition, if the training set is arranged in the form of intervals, it will be great when you want to lose some kilograms and burn spare body fat.
30-minute intermediate training - how does it work?
30-minute training for intermediate advanced gives surprising results! Allbecause 30 minutes is, on the one hand, the time in which the nervous system does not have time to tire, and on the other hand, it is enough for the whole body to work properly in every respect.
The most important thing is that such training should be performed regularly and systematically - preferably two to three times a week, while respecting rest and regeneration of the body. A 30-minute training for intermediate advanced people sculpts virtually all parts of the body, especially the abdomen, buttocks and thighs, back and arms, perfectly burns calories and boosts metabolism, and increases the overall fitness of the body, i.e. flexibility, mobility, condition and endurance.
30-minute intermediate training with weights - exercise description
It is important to choose the weight individually for these exercises. Take into account your current strength, training and your seniority at the gym. Remember not to take a heavy enough load to cause muscle collapse after the first set.
Take just enough that the given weight is approximately 50% -60% of your maximum weight that you can bear in one repetition of the exercise. You can also start gradually: from 2 kg, the next week 3 kg, the next week 5 kg, etc.
The exercises can be performed with various loads. For example: you can lunge to the side with 5 kg dumbbells, and a swallow with a 3 kg load.
1. EarthwormBend and rest your hands on the mat. Try to keep your knees straight. Start moving your arms forward to the plank position. Then, walk slightly with your legs towards your hand. Reach the point where you can keep your back straight and your hands are completely resting on the mat.
Perform this exercise alternately, walking with your arms forward and legs to your hands. Remember that the abdomen is constantly tense and the pelvis tucked under you - this will help tighten the buttocks. Keep your back straight.
2. BoxingAdopt the correct body posture. Tense your abdomen, bend your legs slightly at the knees, and place your bent arms in front of you as if you were holding your guard. Then start jogging briskly in place and punching.
Make sure the boxing movement starts with the shoulder blade and the hand is in line with the shoulder when you swing. The most important thing in this exercise is to do it rhythmically and strike the air vigorously with your fisted hands.
3. Cross-lap with weightsStand hip-width apart, grasp the weights in your hands, tense your abdomen with the ribs down, and gently tuck your pelvis. Also remember about pinched shoulder blades.Take a diagonal step backward and squat gently in that position. You don't have to go all the way down to the bottom, it's important to keep your technique correct in this position. The knee of the front leg should point slightly inward and must be directly above your foot.
Try to keep your hips in line. When you get back to the starting position, press your abdomen tightly as you exhale and perform this exercise on the other side of your body. The knee bend should be approximately 90 degrees.
4. Jump with a jumpAdopt the correct body posture. Tighten your stomach and buttocks. Step back so your knee is just above the mat. Then bump up vigorously and jump up on one leg. Once you have landed, do the corner again and then jump out.
Do the exercise alternately, from side to side. Remember to keep an eye on the position of your knees and pelvis. When you push yourself upwards, concentrate all your strength on your buttock and stomach - this will help you get more strength upwards and relieve your joints.
5. Lunge to the side and pull the weightStand straight. Grasp the weight in your left hand. Tense your stomach and buttocks and lunge to the side. Make sure that the left leg is straight at the knee and that the foot is fully against the mat, while the knee of the right leg should be above the ankle and pointing outwards.
Go as low as you can, keeping your body positioned correctly. Try not to push the lumbar region out and keep your back straight. Once you are down, pull the weight against your chest as if you were exercising your biceps. Lower the weight, return to the starting position, and repeat this exercise for the other foot.
6. Swallow with a weightStand with your feet close together. Take a weight in your hands and place it at hip level. Tighten your abdomen, tuck your pelvis, and with your back straightened, begin lowering the weight while moving your extended leg backward. Go down until the weight is about the knee of your front leg.
Make sure your hips stay in line and your stomach is constantly tense. When you are done with your one-leg series, go straight to the other side.
7. Side plank with leg elevated and arm abduction with weightLie on your side with legs bent. Push your hips forward, prop up on your elbow so that your elbow is just above the shoulder. Pull your shoulder blade down and as you exhale, lift your hips forward, tear one leg away from the other and lift it high, tensing your buttock.
The legs should be mirror images of each other. Inin this position, take a weight in your hand and begin to lead it up and down without changing the position of the whole body. Remember to bend up strongly and push your hip away from the mat, keeping your torso from dropping down. Repeat the exercise on the other side.
8. Elbow plank and leg liftPlank elbows - tuck your pelvis, tense your abdomen, take your shoulders away from your ears and remember that your elbows are just above the shoulders. Don't mess your head, she should be staring at the mat. In this stable position, start lifting your right leg and left leg alternately.
Try to initiate this movement from the gluteal muscles and not from the lumbar spine. Raise your legs only until you feel the clear work of the buttock - do not compensate the movement with the lumbar spine.
9. Hip bridge with lifting weights
Lie on the mat on your back and bend your knees. Flex your stomach and tuck your ribs down. Grab the weights and position them on both sides of your body. Then push your hips up and at the same time push out the weights as well.
The movement should be performed synchronously. When you are upstairs, remember to only hover until you feel your buttock working, and don't bend your lumbar region. When pushing the weights up, the elbows should be close to the body and the hands should be in a neutral position - that is, with the thumb pointing towards the head.
10. Torso rises with the weight above your headLie on your back and gently bend your legs at the knees. Glue the lumbar region to the mat, grasp the weight in your hands and place it on straightened arms just above your head. Then begin lifting your torso up. As you move, exhale strongly and tense your abdominal muscles with all your strength.
Remember not to bend your head and work only with your core muscles. Try to make the upward movement a bit faster than the downward movement. When your shoulder blades stick to the mat, remember not to let go of the muscle tension - the abdomen should be tense all the time.
30-minute intermediate training with weights - training plan
A 30-minute intermediate training with weights is strength training with repetitions done on time, not quantity. In this training, the most important is building strength and shaping muscles, and at the same time efficiently burning calories and losing unnecessary kilograms.
Perform the 30-minute advanced training two to three times a week, remembering that there should be at least a day or two rest days between training days.
Begin your training with a short warm-up in whichyou will prepare your muscles and joints for training. Take about 15-20 seconds of active rest between exercises - you can just walk in place. After training, lie down on the mat and focus on slow breathing or stretch for a while.
| Exercise | Duration | Number of series |
| Earthworm | 30 seconds | 2 |
| Boxing | 30 seconds | 2 |
| Crossing laps with weights | 45 seconds | 3 |
| Jump with jump | 30 x 2 (30 seconds for each leg) | 3 |
| Lunges to the side and pulling the weight | 30 x 2 (30 seconds for each leg) | 3 |
| Swallow with a weight | 30 x 2 (30 seconds for each leg) | 3 |
| Side board with a raised leg and abduction of the hand with a weight | 45 x 2 (45 seconds each side) | 3 |
| Elbow plank and leg lift | 30 seconds | 3 |
| Hip bridge with lifting weights | 30 seconds | 3 |
| Raises the torso with a weight above the head | 45 seconds | 3 |
Also read: 30 Minutes Beginner Workout
About the author
Małgorzata Kośla She is a qualified fitness instructor and certified personal trainer. Since childhood, her greatest passion was sport - she played football and basketball. Then a new love came - dance, especially dancehall. He likes to sweat at the gym and relaxes in yoga and meditation sessions. He is constantly expanding his knowledge about training and a he althy lifestyle. What besides sports? He runs a store with natural cosmetics and he althy food, writes his own blog (stylzyciadowolny.pl) and deals with copywriting.
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