The Power of a 30 Minute Workout

The power of a 30 minute workout } happyfitmama.com

You’ve got 30 minutes to workout. What do you do?

Do you:

A) Bag the whole idea of a workout because what’s the point.

B) Get your butt moving because a great workout is about to go down.

C) None of the above.

If you picked B., then congratulations!  You are one smart cookie. There’s definitely some serious power in the 30 minute workout.

Thirty minutes is plenty of time to get a great, sweaty, endorphin-boosting workout. Let’s be honest, moving in general, for no matter how long of time, is a good idea.  And at this time of year when the holidays are in full effect with a jam packed schedule, you squeeze in a workout whenever you can.

I make time for a workout because sweat is my sanity saver. I may not always have 60 or 90 minutes to squeeze in a workout but I always have 30 minutes. And I’m sure you do too.

Here’s five 30 minute workouts to get your sweat-induced kick for the day.

Disclaimer: I am not your physician, physical therapist, coach or personal trainer.  Please see a specialist before attempting a new to you workout.

30 minute stepmill climb | happyfitmama.com

 jumpin' workout | happyfitmama.com

easy workout | happyfitmama.com

 race pace workout | happyfitmama.com

*You can easily modify this to the time you have available by only repeating 1x or shortening the cool down.

30 minute all in one workout | happyfitmama.com

Now you can enjoy the power of the 30 minute workout.

Let me know if you try any of the workouts.

What do you do if you’ve only got 30 minutes for a workout?

Linking up with Coaches Corner.

My Week in Workouts

My week in workouts | happyfitmama.com

My week in workouts focused on hitting the weights, squeezing in some faux hill training and trying to figure out what to wear on all my runs. Why can’t I remember what to wear from last year. Seriously, you’d think I never ran outside in cold weather before.

Monday

30 minutes Arc Trainer random intervals

10 minutes Stepmill

Strength training:

TRX push ups

Cable flys

Single arm cable row

Lat pull down

Eccentric pull ups

Cable tricep ext

Cable bicep curl

Bench step ups (front, lateral, step down)

DB Curtsy squat

Barbell squats

Barbell deadlift

Stability ball hamstring curls

Stability ball elbow circles

SL stability ball planks

Med ball chop

Tuesday

8.15 mile trail run

Running in a cold November rain (see what I did there?) is not my idea of a good time. BUT that doesn’t mean I’m hitting the treadmill. Thankfully, I met up with two friends who wanted to be wet and chilled to the bone on the trails. Since it was the first time Jen and Kevin had been out to the Stonehouse Forest trails, I got to be the tour guide. I prefaced the run multiple times with warnings that I had only been out on the trails twice before so I didn’t know exactly the distances and where we’d be going. I had to reference the map a few times but we all got out safe and sound and with just a tad more miles than what we had planned.

The scariest thing was coming upon an older man sitting on a stump with a shotgun hunting. He saw us before we saw him and said hello. Now, I know there’s hunting in that area. And I know how most hunters hunt. They don’t set up shop right on a marked, well traveled trail that people use with their dogs. It usually scares the animals away. Needless to say, the guy scared the shit out of us. Thankfully, we were all dressed in bright clothing and talking very loudly so he saw us.

Wednesday

30 minutes Stepmill intervals

10 minutes treadmill hill climb (Start @ incline 6% and increase 1% every min. Adjust speed as needed for duration to maintain run)

Strength training:

Bench press

Eccentric pull ups

TRX bicep curls

TRX tricep ext

Barbell squats

DB Lateral lunge w/ SL balance press

DB reverse lunge w/ SL balance

Traveling lunges

Overhead Plate split squats

Thursday

5.5 mile run

Morning Flow Yoga @ Bending Bodhi

How many layers do I need to run at 12 degrees? That was my thought as I got dressed Thursday morning. I think I dressed appropriately. I’m glad I grabbed a Buff at the last minute. I started off with it just around my neck but decided to pull it up over my head and mouth like a Balaclava after a couple of minutes. I thought I’d take it down once I warmed up but I kept it on for the whole run.

Kyle and I both kept on laughing throughout the run because we couldn’t get our mouths to function with the Balaclava around our chin and our faces were frozen.

Like it or not – Winter running is here.

Friday

Rest day

Saturday

5.5 mile run

My original plan was to do a part road part trail run. When I started off on the trail section, things didn’t seem right. I almost felt like I was being watched. I didn’t see anyone but I didn’t like the way I felt so I promptly turned around and settled for all roads. Even though I had Max with me, I still felt uneasy. It was probably nothing but I like to go with my gut feeling.

Sunday

10.5 mile run

The temp said 18 degrees. The real feel said 9 degrees. The sun was out with no clouds and a little wind. What do you wear?!?!

I had taken Max out for a short walk before meeting up with Kyle and was freezing. I grabbed my vest and some hand warmers but started to regret it within a few miles. I was sweating way too much!  But then I got cold. And then I got warm again. Ugh!  It’s so hard to dress this time of year. Must remember – less is best for me.

How was your week in workouts?

Linking up with the Weekly Run Down.

My Week in Workouts

My week in workouts | happyfitmama.com

Another week in workouts is done.

I kicked off November returning to the things I love – hills! My runs haven’t had any real structure or purpose over the past 6 weeks post Vermont 50k.  Early in the week I felt a need to change that with a little sly speed work and returning to hill repeats.  And I hit a double digit run too.

Monday

20 minutes Arc Trainer

20 minutes Stepmill

Strength training

Bullet proof leg circuit

Bench press

DB renegade row w/ push up

Cable row with reverse lunge

Banded pull ups

DB bicep curl/tricep ext

Plank matrix

Tuesday

3.6 mile run

I had a short window of time to get my run in so I made the best of the 30 minutes that I had. It had been some time since I’ve done any speed work so I did 1 minute pick ups at every mile. It felt good and Max enjoyed the little bursts of speed.

Wednesday

30 minutes Stepmill intervals

Strength training:

DB bench press

Incline DB bench press

DB pull overs

Lat pulldown

SA cable row w/ balance

Leg circuit:

Split squats in btw each exercise (20,15,10,5 reps w/ increasing weight)

Lateral lunge w/ SL balance

Bench step ups/Lateral bench step ups

KB Goblet squat

Reverse lunge to SL balance

Core work: Stability ball roll ups/roll outs, knee balance, bridge roll out/in

Thursday

6 mile run

You know you have a BRF (best running friend) when she texts you with the same exact running plan. Great minds think alike!  As much as the mega hill in town kicks our butt, Kyle and I both missed it. We eased back into it with 2 easy repeats that were the farthest thing from easy. How were we able to do 8 repeats before? The old saying, “Use it or lose it” is accurate.

And by the way, I was totally LIT for our run. I’m in love with my new Athleta Rainier Reflectiver Tights and the ProViz long sleeve shirt (affiliate link). I’m lit up like a Christmas tree.

Friday

Rest day

Saturday

6 mile run

Twenty four degrees.  That’s the temp when I took off for my run – the coldest run of the season (so far). There was a bit of wind so that made it a little more nippy. At this time of year, I always forget what I should wear. I want to overdress because I’m cold to begin with. However, I like to run cold so less is more. I’m glad I ditched a layer before I took off. A long sleeve hoodie with a tank underneath was perfect. Must.remember.for.next.time.

Sunday

10 mile run

I had no plan for my run on Sunday. When Kyle asked if I wanted to join up with a group of other Six03 peeps for a long run, I said why not?  The majority of the group was doing 16 miles but I tapped out at 10. It was my first double digit run since Vermont. It felt really good to be back up there!

How was your week in workouts?

Linking up with the Weekly Run Down.