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3 Weight Loss Workouts You Can Do in 30 Mins or Less

Date: Apr 20, 2016    By: Genesis Fitness

Looking for an exercise plan that you can accomplish in your lunch hour? The search is over. A quick workout (especially high intensity) is great for boosting your energy levels, improving your mood and assisting in weight loss.

Take a look at these three weight loss workouts you can accomplish in 30 minutes or less.

Workout one: Treadmill
By adjusting your incline and speed, a treadmill workout is perfect for working up a sweat in your lunch break (with enough time to shower, change and pick up some lunch before you have to return to work).

Customise a half-hour workout plan designed around your current fitness levels.
This half hour program is just one of the ways you can use your incline and speed to construct an interval-based workout that gets your heart pumping.

Time Speed Incline
0:00 – 5:00 3.5 2.0
5:00 – 7:00 4.0 3.0
7:00 – 9:00 4.0 7.0
9:00 – 10:00 6.0 1.0
10:00 – 11:00 3.5 2.0
11:00 – 13:00 4.0 7.0
13:00 – 15:00 3.5 10.0
15:00 – 16:00 6.0 2.0
16:00 – 17:00 3.5 7.0
17:00 – 19:00 4.0 12.0
19:00 – 21:00 4.0 2.0
21:00 – 22:00 6.0 2.0
22:00 – 23:00 4.0 4.0
23:00 – 24:00 4.0 12.0
24:00 – 25:00 4.0 2.0
25:00 – 26:00 6.0 2.0
26:00 – 30:00 3.5 1.0



Workout two: Skipping

Skipping is one of the best exercises for working up a sweat in double time. Sculpt your muscles while you burn calories by picking up a jump rope and get your legs pumping. Skipping can burn more than 10 calories a minute.
This express workout will help you tone your shoulders, chest, arms and legs while getting your blood flowing.
Jump (seconds) Rest (seconds)
30 30
45 30
60 30
60 30
45 30
30 30

Repeat three times


Workout three: Swimming

Jumping into the water is more than relaxing – it will help to melt away those extra kilos. Perfect for those with injuries or looking to diversify the usual gym circuit, swimming works every muscle in your body (so don’t be surprised if you’re sore the next day).
Get moving in the water with this beginners swimming workout.

Length Swim
100 m Warmup
3 x 50 m Freestyle (10 seconds rest between sets)
3 x 50 m (10 seconds rest between sets)
100 m Freestyle (strong and fast)


This article was proudly provided by the Australian Institute of Personal Trainers, who support Genesis Fitness and help our members achieve their fitness goals. If you are interested in starting a career in Personal Training, click here for more info




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9 Benefits of 30 mins of Exercise Per Day

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3 Workouts to Try Today


Image: istockphoto.com

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