After a long day at work, school, or taking care of the kids, it’s difficult to find time to exercise. These six simple and effective exercises will tone your upper and lower body in less than 30 minutes.
What’s the Fat Burning Workout?
The magic 6 exercises for a quick 30 minute total body workout are:
- Lunge
- Curtsy Lunge
- Side Curls
- Back Fly
- Deadlift
- Triceps Kickbacks
The great thing about these 6 exercises is that they target your entire body from top to bottom.
How much weight should I use?
Weights are optional. I recommend using a 5 pound set of dumbbells but beginners can start without any weights. If you don’t own dumbbells, you can start with a 16oz bottle filled with sand for resistance.
To learn how to make your own weights at home, read the “What if I don’t have any weights” section in my Standing Workout to Get Flat Abs post. You can make them from just about anything that can hold a liquid.
How many repetitions do I need to do?
You should try to do 8-12 repetitions of the 6 exercises and three sets. Focus on your posture (head and neck straight) and keep your core tight. Go slowly through each movement. If you are not flexible enough to complete a repetition, do not force your body.
How to perform a perfect lunge
Lunges are the basis of most legs and glutes exercises.
- For this exercise, begin in a standing position, placing your hands on your hips.
- Take a large step forward with your left foot, landing on your left heel, and lower down toward the ground. Allow both legs to bend to approximately 90 degrees.
- Return to your starting position.
- All of this counts as a single rep. Do this rep 15 times.
How to perform a Curtsy Lunge
- For this exercise, begin in a standing position, placing your hands on your hips.
- Take a large step forward with your left foot, landing on your left heel on the outside of your right leg, and lower down toward the ground. Allow right leg to bend to approximately 90 degrees.
- Return to your starting position.
- All of this counts as a single rep. Do this rep 15 times.
How to perform a Side Arm Curl
Frequently asked questions about these 6 exercises
Total Body
We recommend a kettlebell or dumbbell for this exercise. If you do not own any weights, you can start with no weights
Target 8-12 repetitions for each exercises.
Remember that proper form is the most important aspect to concentrate on as you gain strength. Make sure to move your body smoothly through all of the movements described above.
4-5 sets
30-60 seconds per set
2-3 times per week
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Disclaimer
This article is for informational purposes only. It is not medical advice and should not be used or interpreted as such. You should always consult a medical professional before making drastic changes to your diet and physical exercise
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