{"id":38611,"date":"2011-08-05T03:53:06","date_gmt":"2011-08-04T17:53:06","guid":{"rendered":"https:\/\/content.easyweddings.com\/au\/articles\/project-bridal-body-30-minutes-is-all-it-takes\/"},"modified":"2021-11-10T04:41:01","modified_gmt":"2021-11-09T17:41:01","slug":"project-bridal-body-30-minutes-is-all-it-takes","status":"publish","type":"au-article","link":"https:\/\/www.easyweddings.com.au\/articles\/project-bridal-body-30-minutes-is-all-it-takes\/","title":{"rendered":"Project Bridal Body: 30 minutes is all it takes"},"content":{"rendered":"

“I just don\u2019t have time to exercise, really, I don\u2019t.” That\u2019s the explanation most of us give the world (and ourselves) for not working out, but the fact is, we all have time to exercise \u2013 if we really want to.<\/p>\n

\"Running<\/p>\n

Our bodies are our most important assets because without them all the material things we strive so hard for mean zilch. More importantly, when we\u2019re sick it means less time (and less quality time) that we can spend with the people in our lives that we care for most.<\/p>\n

Queensland based Goodlife Health Clubs personal trainer Crystal Genero has put together two 30-minute workouts that can be done at the gym, at home or during a 30-minute lunch break and, as she says, \u201call you need is 30 minutes, that\u2019s just 1800 seconds!\u201d<\/p>\n

\u201cThe best formula to weight loss is and always will be to ensure your calories in match your calories out,\u2019\u2019 says Crystal who has been a personal trainer for more than three years, helping clients lose weight or get fit. \u201cSo any exercise that gets you moving and burning calories will have a positive effect on your weightless goals.\u201d<\/p>\n

Crystal says the best way to fast-track your results and burn the most calories in the shortest amount of time – healthily – is to use high intensity intervals.<\/p>\n

High intensity training requires you to complete short, intense bouts of exercise for a period of time, followed by a period of recovery.<\/p>\n

\u201cResearch indicates high intensity interval training is one of the fastest and most effective ways of losing weight,\u2019\u2019 says Crystal.<\/p>\n

\u201cNot only does this style of training burn through fat more effectively but it also boosts your metabolism and keeps your body churning through the calories for some time after the session itself.\u201d<\/p>\n

\u201cThere are 1440 minutes in a full day and all you have to do is set aside 30 of those for yourself. It\u2019s worth it \u2013 and your body will thank you.\u201d<\/p>\n

\"Stretching<\/p>\n

Outdoor
\n<\/strong>This lunchtime workout is perfect if you have a park or warm, dry area near your place of work or, better yet, if you have a private spot in your office.<\/p>\n

Equipment: a skipping rope, Yoga mat and Bench<\/p>\n

Warm-up
\n<\/strong>A 5 minute jog<\/p>\n


\nCircuit 1 (5 minutes)<\/strong>
\nSkip x 1 min
\nPush-ups x 10
\nBench dips x 10
\nBurpee x 15<\/p>\n

(Rest x 1 min)<\/p>\n\n

Circuit 2 (5 minutes)<\/strong>
\nSkip x 1 min
\nSquats x 10
\nWalking lunges x 10
\nJump squats x 15<\/p>\n

(Rest x 1 min)<\/p>\n\n

Circuit 3 (5 minutes)<\/strong><\/p>\n

Skip x 1 min
\nPlank x 30 sec
\nSit-up x 10
\nMountain climber x 30<\/p>\n

Warm-down<\/strong>
\n5 minutes of stretching
\nA 3-minute walk<\/p>\n\n

30-minute gym workout<\/strong>
\nIf you have gym membership, Crystal\u2019s 30-minute gym workout will get you fired up and burning fat immediately<\/p>\n

Warm-up
\n<\/strong>A 5 min walk on the treadmill<\/p>\n

Circuit 1 (5 minutes)<\/strong>
\n400m incline run\/sprint on the treadmill
\nSeated chest press x 30 reps
\nPush x 10 reps
\nBody weight burpee x 15 reps<\/p>\n

(Rest x 1 min)
\nCircuit 2 (5 minutes)<\/strong>
\n300m incline run\/sprint on treadmill
\nLat pull down x 30 reps
\nSeated row x 10 reps
\nFast medicine ball slams x 15 reps
\n(Rest x 1 min)<\/p>\n\n

Circuit 3 (5 minutes)<\/strong>
\n200m incline run\/sprint on treadmill
\nSeated leg press x 30 reps
\nSwiss Ball squat with dumbbells against wall x 10 reps
\nExplosive jumping lunges x 15<\/p>\n

Warm-down<\/strong>
\n– A 3 minute walk on the treadmill
\n– 5 minutes of stretching<\/p>\n

\"Girl<\/p>\n","protected":false},"author":1,"featured_media":38612,"template":"","au_article_tag":[],"acf":[],"_links":{"self":[{"href":"https:\/\/www.easyweddings.com.au\/wp-json\/wp\/v2\/au-article\/38611"}],"collection":[{"href":"https:\/\/www.easyweddings.com.au\/wp-json\/wp\/v2\/au-article"}],"about":[{"href":"https:\/\/www.easyweddings.com.au\/wp-json\/wp\/v2\/types\/au-article"}],"author":[{"embeddable":true,"href":"https:\/\/www.easyweddings.com.au\/wp-json\/wp\/v2\/users\/1"}],"version-history":[{"count":0,"href":"https:\/\/www.easyweddings.com.au\/wp-json\/wp\/v2\/au-article\/38611\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.easyweddings.com.au\/wp-json\/wp\/v2\/media\/38612"}],"wp:attachment":[{"href":"https:\/\/www.easyweddings.com.au\/wp-json\/wp\/v2\/media?parent=38611"}],"wp:term":[{"taxonomy":"au_article_tag","embeddable":true,"href":"https:\/\/www.easyweddings.com.au\/wp-json\/wp\/v2\/au_article_tag?post=38611"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}