Learn more: “ 9 Tips for Great Workouts Even When You’re Short on Time” 30-Minute Play Time Cool Down and Stretch: To save time, she suggests hitting the locker room right away and stretching in the shower - just make sure to wear nonslip shower shoes and move carefully! Since I’ve already incorporated my total body with that compound back squat movement, I can now focus more on individual muscles.”Ĥ. “For a leg day, for example, I would add in a leg extension and a leg curl. Accessory Work: Following that compound movement (and depending on time), Pope adds in two or three more strength-training exercises, often using a machine. For example, a back squat works my legs, my form, and helps strengthen my core all at the same time.”ģ. “I want to do an exercise that will incorporate total body muscle movement. “If I’m going to the club for a short workout, I still want to make sure I’m getting my heart rate up while also incorporating some strength training,” she explains. Compound Strength Exercise: Pope recommends doing three to four sets of 12 to 15 reps of a compound movement such as a deadlift, squat, overhead press, or bench press.
Warm Up: When you’re short on time, this can include a few dynamic stretch exercises.Ģ. Pope has a pre-planned template for a 30-minute workout.ġ. Make sure your headphones are charged (or that you have a backup pair) and turn your phone on ‘do not disturb.’ This is precious time to enjoy all to yourself.” 30-Minute Workout Yes, 30 minutes is enough time to be effective, but 30 minutes can go by in a flash. “Think about what you want to accomplish and then hold yourself to it. Pope recommends making a plan before you step foot in the club. Whether you’re squeezing in a workout or need ideas for a quick active rest day (or total rest day!), Pope offers several suggestions for making the most of your half-hour at the club. “I believe in focusing on what we’re able to do, and if that’s finding a 30-minute window to move or take care of your body at Life Time, that’s valuable time spent pouring into your own cup.” “We often get caught up in the day-to-day hustle and bustle, and it’s really easy to focus on what we can’t do,” says Sarah Pope, Dynamic Personal Trainer at Life Time in Westchester, N.Y. The good news is, you don’t have to block an hour or two to reap the benefits of self-care - all you need is 30 minutes. But on busy days, it can be hard to keep that commitment to yourself. You’ve heard it time and again: Setting aside time to exercise and care for your body is important.
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