The best exercises for 15, 30 and 45 minutes of training

Everyone knows or at least has heard about the benefits that physical activity offers: it is good for the heart, makes bones stronger, increases stamina, provides more energy, aids in weight loss, increases self-esteem, allows socialization and more.

However, many people have a hectic routine and find it difficult to find a gym time or other activity. But the good news is that by reversing just a few minutes of your day, you can do a short and effective workout that can benefit your body and your life.

Ana Paula Oliveira, professor at the Smart Fit Academy of Recife, explains that the best strategy for intensifying training is to take time off by performing other exercises. "For this, depending on the level of fitness of the person, you can use the combination of two or more resistance exercises or interleaved aerobic bodybuilding exercises," he says.


Below, the teacher explains how to make the most of a short workout, so that more fat burning occurs.

Training in 15 minutes

Ana Paula Oliveira says it is possible to do 15 minutes of exercises and already have benefits in relation to the fight against physical inactivity.


One of the strategies is to perform circuit training with aerobic activities. In this training, the student will perform a series of exercises for each muscle group (prioritizing multiarticular) ?, explains.

Example:

Sequence: squat, stiff, low row, bench press, development, shoulders, straight curl, French triceps, abdominal plank / 2 minutes aerobic. And the sequence is repeated three times.


30 minute workout

Still in 30 minutes, according to Professor Ana Paula, one of the best strategies is circuit training, combined with aerobic training. "It's important to emphasize the priority in multi joint exercises," he says.

Example:

First sequence: squats, flexions, pulled back three times. At the end, do 1min30 treadmill.

Second Sequence: Shoulder development, direct curl, French triceps three times. At the end, do 1min30 of elliptical trainer.

Third sequence: upper abdominal, board, hyperextender for three times. At the end, do 130 minutes by bike.

45-minute workout

Ana Paula Oliveira explains that with 45 minutes available for training, it is possible to perform more exercises in the same muscle group, combining intervals with aerobic activity, which is a great tool to optimize the caloric burn between one exercise and another. . "In this context, the intensity can be achieved by performing supersets, where two exercises of different muscle groups are performed without interval between sets," he says.

Example:

First Sequence: Perform Leg Press (Thigh)? 15 repetitions without break / shoulder development? 15 repetitions without interval. Return to leg press and perform the sequence 3 times.

Second sequence: Extending chair without break? 15 reps / low row? 15 repetitions. Repeat the sequence three times. At the end of each sequence perform 1 minute of aerobic activity, such as rope, elliptical or bicycle.

? With this methodology it is possible to perform two exercises for large muscle groups (back, thighs and chest) and one exercise for small groups (shoulder, biceps, triceps, calves), plus combined exercises of abdomen and lumbar? Ana Paula Oliveira.

With these training tips you can realize that it is possible to do a good workout in no time.

Always remember to exercise with the guidance of a physical education professional and remember that maintaining a healthy diet is also key to achieving good results!

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