No matter what’s going on or where, time is often of the essence when it comes to just about anything. The clock can be one of the biggest barriers to finding consistent routines, especially when it comes to exercising on a regular basis. But it doesn’t have to be. Check out how to squeeze in a quick yet effective workout that can generate real results, even if only 30 minutes are up for grabs.
Time is exercise
According to the most recent Physical Activity Guidelines for Americans, adults need at least 150 minutes of moderate-intensity physical activity and two days of muscle strengthening activity each week. Spread throughout the week, these guidelines can be followed with five 30-minute workouts. And if more vigorous exercise is done, the recommendation decreases to 75 minutes per week.
The Centers for Disease Control and Prevention says that immediate benefits of exercise include decreased anxiety, better sleep and lower blood pressure. Long-term benefits include increased brain and heart health, lower cancer risks, healthier weight, bone strength and better balance and coordination.
It doesn’t take much time to achieve those benefits. Although some skeptics might view short workouts as insufficient compared to longer workouts, experts say they are effective.
Brisk walking, bike rides, water aerobics, doubles tennis or even mowing the lawn count as moderate-intensity workouts, according to the CDC. Vigorous-intensity workouts might include jogging or running, swimming laps, riding a bike fast or on hills, singles tennis or playing basketball.
High-intensity interval training, or HIIT, is also a popular and time-efficient workout. It mixes short periods of high-intensity activity at maximum effort with short periods of low-intensity activity that allow for some recovery. An example of a 30-minute HIIT workout might include a brief warmup and a brief cool-down with a mix of sprint and active recovery in the middle.
Don’t let the clock stop you
Aside from being good timesavers, mood boosters and energy savers, 30-minute exercises can be easier to squeeze into a busy day. They are not particularly overwhelming, physically or mentally, require less recovery in between workouts and enable more variety in the movements.
Whether it’s morning, noon or night, it’s important to fit in a 30-minute workout when it makes sense and when the time is available.
