- 30-minute workout for beginners - what type of exercise should you choose?
- 30-minute training for beginners - is this training effective?
- 30-minute workout for beginners with weights
- 30-minute training for beginners - training plan
The 30-minute training for beginners is the perfect training for anyone who starts their adventure with physical activity and wants to quickly and effectively get the figure of their dreams. 30 minutes of training with weights performed several times a week can bring surprising results. If you don't have weights, you can use ordinary water bottles for training - the most important thing is movement.
Contents:
- 30-minute workout for beginners - what type of exercise should you choose?
- 30-minute training for beginners - is this training effective?
- 30-minute workout for beginners with weights
- 30-minute training for beginners - training plan
30 minutes of training for a beginner is enough to effectively and safely work on he alth and a beautiful figure. The 30-minute workout for beginners with weights consists of strength exercises with your own body weight and exercises with additional weights.
This training will be suitable for everyone, what's more - it can be performed at any time of the day, because it takes only 30 minutes and does not burden the nervous system as much as longer training sessions. Find out how much good a regular functional training with weights can give you and enjoy a beautiful figure - the bikini season is coming soon.
30-minute workout for beginners - what type of exercise should you choose?
30 minutes is quite a lot of time for a full-fledged training. During this time, we will have time to work on the body comprehensively increasing its strength, endurance, flexibility and improving its condition.
For this reason, it is worth focusing on strength training with a load, arranged in an interval pattern. This will allow the whole body to work to the maximum and make 30 minutes a universal training at home.
When selecting exercises, it is worth focusing on strength exercises that use large groups and muscle chains to work, and make sure that the training includes exercises that evenly expand the entire figure.
It is worth arranging training in the form of interval patterns, HIIT, TBC or ABT training. The training plan prepared by us is based on TBC training, in which you work on the whole body, taking into account both strength and condition aspects.
Therefore it is nottypical strength training, based on repeating several series in a row in one exercise, but circuit training, performed on time, not repetitions and series.
30-minute training for beginners - is this training effective?
30-minute training for beginners brings the desired results and offers a lot of he alth benefits! It not only strengthens and sculpts our body, evenly balancing any disproportions, but also improves efficiency, circulation, heart function and all vital functions of the body.
It has to be executed correctly for this to happen. You should stick to regularity, but not overload your body the other way around. Training with additional weight brings the best results to our figure, but it is also much more demanding for muscles and joints, therefore the body must have time to regenerate. It is during regeneration (rest from training) that our body rebuilds and strengthens.
30-minute workout for beginners with weights
The selection of the weight should be individually adjusted to your abilities. As a beginner, you shouldn't overload yourself and start too hard, so the weight you should choose for yourself must be between 1kg-3kg per hand.
You don't have to do every exercise with the same weight, e.g. make laps with 3 kg weights, and moving the weight sideways with 2 kg.
If, after about two weeks of regular training, you feel stronger and want to try new training stimuli, slowly increase the weight, but don't be too greedy.
In building a body, the most important thing is calm but systematic progress.
1. Raising the limbs alternately against the wall
Stand at a distance from the wall with your arms outstretched, point them above your head, but with your whole hand against the wall.
Tighten the abdomen and lower the ribs, tilt the pelvis so that the buttocks are slightly taut. In this position, slowly begin to lift your hand away from the wall and lift the opposite leg backwards. Do the exercise slowly and carefully. Repetition alternately.
Remember not to sway too much from side to side or back and forth - the position should be stable.
2. Push-up against the wall
Position yourself against the wall in a similar position as in exercise number 1, but this time leave your hands at the level of your shoulders. Place them a little wider, pinch your shoulder blades together and keep your feet close together.
Start doing a push-up against the wall, making sure your elbows do not come apart stiffly to the sides.but they were gently lowered down and down towards the legs.
If your wrists hurt with this exercise, try to screw it inwards into the wall - it will better activate the muscles of the shoulder blades and gaps, which will relieve the wrists.
3. Mountain bike
Perform the plank position in the palm rest. Pinch your shoulder blades together, place your hands under your shoulders, and don't bend your lumbar region - keep your pelvis tucked in and your abdomen taut. Begin bending your knees to your chest and clench your abdomen tightly.
Perform the exercise dynamically, but take care of the correct technique. Remember not to overstretch your elbows and tighten your hands firmly into the mat.
4. Laps with weights
Grab the weights and place them on both sides of the body. Pinch your shoulder blades together and straighten your back. Tighten your abdomen and take a step with your knee gently tilting outward.
Go down until your knee is just above the mat. Remember not to swing your pelvis sideways and keep your core stable. Make the laps alternately.
5. Raising the weight above the head in the support in a lunge
Take a step to the side and bend the front leg at the knee. It should be slightly higher than the right angle. The knee should be pointing outward and in line with the ankle. The supporting leg should be straight at the knee.
Rest your elbow on the thigh of the front leg, grasp the weight in the other hand and hang it loosely. Then begin to move your arm away and tilt your torso back. Continue the movement until you are able to maintain the correct body position.
Remember about the tightened shoulder blade and that the weight is placed exactly on the shoulder of the arm that is abducted. As you lower the weight down, try to stretch your arm as much as possible to further engage the muscle to its full extent.
6. Stomping in place
Adopt the correct body posture. Place your feet slightly wider than your hips, and put your arms out in front of you and gently bring them together. Slouch gently - keeping your back straight all the time, tense your stomach and start stamping in place with all your might.
Make the movement vigorously and forcefully, as if you want to bounce off the ground. Try to stamp on the midfoot, but if it's too hard for you, you can also stamp on your toes.
7. Squat and push the weights above your head
Stand a little wider than your hips. Roll up the pelvis, tense the abdomen and pull down the shoulder blades. Squeeze your buttocks and squat as low as your leg strength allows. Keep the weights bent at your chest (as if you were exercising your biceps).
As you extend your hip, push it upwards and unscrew the inner hippalm forward. Squeeze your buttocks tightly, but don't push your hips forward. Go down again, making sure your back is straight and your knees are gently spreading out to the sides of your body.
8. Step to the side and raise the weights in front of you
Adopt the correct posture, grasp the weights in your hands and step to the side while lifting the weights forward. Go back to the center and take a rhythmic step to the other side of your body.
Perform the exercise alternately, vigorously putting down and adding a limb. Lift the weights until they are in line with your shoulders. Place your hands neutrally along your body.
9. Torso Rises with Weight Above Your Head, Lying
Lie down on the mat on your back and gently bend your knees. Take the weight in your hands and lift it at chest height with your arms straight at your elbows. Tuck your ribs down and tighten your stomach.
Begin lifting up and exhale forcefully. Move upward a little faster than downward, but don't relax - your stomach should be tense all the time.
10. Moving the weight to the sides while sitting down
Sit on the mat with your legs slightly bent and gently lean back. Lift your legs up to the bridge position, grasp the weight, and tighten your abdomen tightly as you lower your ribs down. Start moving the weight to one side or the other, tightening the oblique abdominal muscles.
Remember to keep your back straight in your lumbar region and your shoulder blades taut. Try not to swing your hips sideways, but only to twist your torso.
30-minute training for beginners - training plan
Do the 30-minute beginner workout with weights two to three times a week. Remember to allow yourself at least one day to regenerate between training days.
Training consists of ten exercises performed on a timely basis - from 30 to 45 seconds. You should allow yourself a maximum of 15 seconds to rest between exercises.
A 30-minute workout consists of three circuits that are performed consecutively. The exercises should be preceded by a few minutes of warm-up, in which you should warm up the joints and prepare them for the effort. However, you do not have to worry about your preparation for training, because it has been composed in such a way that it gradually warms up your muscles and joints.
After finishing your activity, take a moment to stretch your breath briefly and calm down your breathing - preferably in the supine position.
| Exercise | Duration |
| Alternate lifting of limbs against the wall | 45seconds |
Wall pump | 45 seconds |
| Mountain bike | 45 seconds |
| Laps with weights | 45 seconds |
| Lifting a weight above the head in a support while lunging | 30 x 2 (30 seconds per page) |
| Stomping in place | 30 seconds |
| Squat and push the weights above your head | 45 seconds |
| Step to the side and lift the weights in front of you | 45 seconds |
| Raising the torso with a weight above the head while lying down | 30 seconds |
| Directing the weight to the sides while sitting down | 30 seconds |
Repeat circuit 3 times.
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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