A Beginner’s Guide: 30 Minutes Strength Training

Coach Sapna on November 05, 2016

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Are you fresh and new towards the training of your body for fitness goals? Here is a week long program for beginners. This program will concentrate towards muscle building and fat loss. As a fitness trainer myself, I recommend you to try this for at least 4 weeks to see a notable difference. It is simple and effective as it does not require weight lifting or a fitness trainer to be around you. You can try these exercises in a gym or even at your home. The workouts are safe for resistance training, designed to burn excess calories and fat. The circuit training part of the program will concentrate on muscle mass with a weekly 30-minute rigorous training.

The 30-Minute Workout

The exercises I have organized are simple sets of reps that you can perform in just under 30 minutes. You would not require repeating the sets again after 30 minutes as the first set itself will concentrate on the required areas. The amount of effort you will put in the first 30 minutes is all that matters.

 

Things you will concentrate on:

Circuit training is an exercise you need to do in sequence repetitively with little rest between the sets.

Each day, you will be required to do a circuit training of 3 exercises.

 

The total of 30 minutes will include many of such circuits, wherein you will be required to maintain a record of how many rounds you have completed.

 

Your workout split will include all the push/pull and leg movements.

•    You will do all the push movements together. These include chest, shoulders, and triceps.

•    You will do all the pull movements together. These include biceps and back pulls.

•    You will concentrate on leg movements.

 

This exercise plan is for three days. You are required to do it twice a week in three-day split (one day off).

Day 1: Chest, Shoulders, Triceps

Circuit: Barbell Chest Press -> Barbell Shoulder Press -> Triceps Pushdown

Sets: As many as you can in 30 minutes

Rest: 90-120 seconds between each circuit. 30-60 seconds between each exercise

Day 2: Back, Biceps, Abs

Circuit: Deadlifts -> Barbell Row -> Biceps Curl

Sets: As many as you can in 30 minutes

Rest: 90-120 seconds between each circuit. 30-60 seconds between each exercise

Day 3: Legs, Abs

Circuit: Barbell Squats -> Walking Lunge -> Leg raise

Sets: As many as you can in 30 minutes

Rest: 90-120 seconds between each circuit. 30-60 seconds between each exercise

 

These exercises are the beginning of strength training. But do make sure that you have the best food and drink before workout sessions for boosting the energy.

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Coach Sapna

PGDM from Kirloskar Institute Of Advanced Management Studies | PGDHRM from Symbiosis | Graduation in Microbiology (Hons) from Delhi University Marketing enthusiast by profession, with the love for interacting with consumers to understand their psychology towards any brand/product. Through my articles, I intend to help all those who are looking for inspiration and happiness in life.
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