A Full Body Workout in just 30 minutes

When you've only got half an hour to spare you need a workout that makes the most of your time while burning all that unwanted badness- that's why knowing how to get the most out of your full body workout is so important.

There's no two ways about it, the best way to get a fat-blasting full body workout is to do a bit of circuit training.

We know circuits are scary, but if you're looking for calorie burning and killer abs, there's no other way to find them so fast! 

So if you want to know how to whip that body into shape then check out these full body workout regime!

Timing

If you thought that sweating like a maniac in the gym for an hour or two was the way to burn off that fat then think again!

Circuits are the best way to make the most of a short exercise window because they get your heart pumping and work every muscle in your body.

Circuits increase your cardio vascular fitness, burn calories and boost your resting metabolic rate (the rate at which your body utilises energy and burns fat post work out).

So in that thirty minute window of cardio you can be burning way more calories than if you were pulling weights for hours on end.

 

 

Equipment

Before you get started you need to know what equipment you need to prep' your circuit.

You will need:

• A Mat
• Dumbbells
• Skipping rope
• Hula hoop

The idea is to do each exercise for 5 minutes, then repeat.

 

 

 

 

Exercise: Skipping

There's a reason why boxers choose skipping as one of their best exercises, that little rope can work you hard!

Main Muscles Worked: Lungs, Quadriceps, Hamstrings, Calves (Gastrocnemius), Bottom (Gluteus Maximus), Arms, Stomach (Abdominals).

Time: 30 - 60 second bursts for 10 minutes

With or without a rope, skip keeping your elbows in and landing on the ball of your foot initially quickly followed by your heel.

Make sure to keep your knees soft and core contracted the whole time for the best tummy-toning results.

 

 

Exercise: Lunge with dumbbell curl

Next move onto the dumbbells with a little lunge, it might not look like much but this exercise works a lot of muscles throughout your body and is a favourite of many a celeb!

Main Muscles Worked: Quadriceps, Bottom (Gluteus Maximus) and Biceps

Time: 30 - 60 second bursts for 10 minutes

Stand with hips and shoulders in alignment then lunge forward onto one leg.

Bend the leading knee and drop the back one so that it’s hovering above the floor. Both knees should be at a 90 degree angle.

Curl the dumbbells inward as you lunge and uncurl as you push off with the leading foot back to start position.

 

 

 

Exercise: Hula Hoop

The humble hula-hoop has become a bit of a fitness phenomenon, so get back into the nineties spirit and get swivelling those hips.

Main Muscles Worked: Arms, Stomach (Abdominals), Bottom (Gluteus Maximus)

Time: 3 x sets of 30 - 60 second bursts for 10 minutes

Stand with your feet slightly apart, with one slightly in front of the other to aid motion.

Hold the hoop with both hands above your hips and then throw/spin in a counter-clockwise direction with your hands, matching the rotation by moving your hips back and forth.

Keep your arms up and out of the way of the hoop and for added resistance, wear wrist weights!