I recently decided I would write a series of workout routines called “The 30 Minute Series” and the goal was to get you into and out of the gym as quickly and effectively as possible.
It is no wonder why some may think they “don’t have the time to workout” when they see others claiming they spend 2 or more hours in the gym regularly. I mean, who has time for that?
What if I told you with a great choice of exercises and a concise plan, you can get into the gym and lift weights for 30 minutes and make progress? It isn’t any gimmick, it’s what will happen if you follow this series.
Whether you’ve been exercising in the gym for years or you are new, this workout will work for you. This routine utilizes exercises that are great for building muscle and getting stronger, which is what you want if you want to tone up. Don’t worry, I’m going to include information about cardio and what I recommend you do.
If you happen to be one of those girls that spends hours in the gym and not getting the results you should, I invite you to try my routines and experience what it’s like to make progress.
Generally there are a few reasons why someone isn’t making the progress they want:
- Poor exercise choices
- Not pushing yourself hard enough
- Too much cardio
- Not enough food (yes you need to eat enough to lose fat and build muscle!)
- Not enough recovery
Check out the other routines in this 30 minute series:
- 30 Minute Series: Arm Routine
- 30 Minute Series: Back Routine
- 30 Minute Series: Leg Routine
- 30 Minute Series: Chest Routine
What about cardio?
Hours upon hours of cardio will not get you where you want to be.
There are two ways you can go about doing cardio in the gym:
- High Intensity Interval Training (HIIT) – HIIT training is great for fat loss and improves your anaerobic capacity; this helps with your strength and power. An easy to follow sample HIIT circuit would be to run/sprint for 30 seconds, rest for 1 minute and repeat for 15 minutes. That’s right, 15 minutes of cardio and leave.
- Low Intensity Steady State (LISS) – This is the cardio that most people do at the gym; slodge around for hour(s) on the treadmill walking. Do LISS in a 20 minute interval. Push yourself harder than you normally would and get that heart rate up.
Both are great and any activity is highly recommended. The trick to these workouts is to be the most effective with your work and get out of the gym to enjoy life and recover.
30 Minute Series: Shoulders Routine
Push yourself hard and know that what you are doing is going to get you the results. Making the best of each set is important making progress and you need to focus on adding more weight each week; doing the same weight each week will get you nowhere.
| 30 Minute Series: Shoulders | ||
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Shoulder Press | 3 | 10 |
| Dumbbell or Kettlebell Arnold Press | 3 | 10 |
| Clean and Press | 4 | 8 |
| Standing Bent Over Laterals | 3 | 20 |
| Dumbbell Shrugs | 3 | 20 |
| Face Pulls | 3 | 15 |
| Machine Shoulder Press | 3 | AMAP |
Workout Tips
- AMAP – As Many As Possible. Consider these all-out sets. Choose something that you can get 12-15 reps and push yourself to get more.
- Strive for progression – Every time you step into the gym, strive to lift heavier or more weight. I promise you won’t get “bulky”
- Get in and get out – Just like the title says, this routine shouldn’t more than ~30 minutes or 45-50 with cardio. The goal is to get in and get out; you will thank me later.
