From yummy mummies to busy professionals it seems that the demands of modern life are making us time poor when it comes to fitness. Research led by the University of Bristol found that 88% of British adults were not getting enough exercise; the NHS recommends that we moderately exercise for at least two and a half hours every week1.
Fitting in a work out can be difficult especially when you have to fit it in around a busy schedule. From finding the motivation to go to the gym, getting changed, working out to showering afterwards it can sometimes feel that you have barely enough time to stretch let alone to get the most out of your time at the gym.
With gyms like Pure Gym it really doesn’t matter, because at Pure Gym its all about making it easier for you to get the exercise you want – no matter how fit (or not!) you are already, how old, or how pushed for time.
We asked Shaun, a Gym Manager at PureGym London St Paul's to put together a workout tailored for those who can only fit in around 30 minutes, perfect for anyone who doesn’t have a lot of time to spend at the gym.
Try this whole body workout for beginners…
Start your workout with a warm up on the treadmill by walking at a pace of brisk walk on an incline of 3.0.
Don’t forget to take a 60-90 second rest between each set.
|Leg Press (machine)||4||8-10||Test your weight and amend after the first set if too easy/hard.|
|Standing Barbell Press||3||10-12||Barbells are in the free weights/functional area.|
|Ball Squats||3||12-15||Complete using an exercise ball against mirror/wall.|
|Lat Pull Down (machine)||3||10-12||Little lean back and squeeze the elbows as you pull the bar down.|
|Lying dumbbell press||3||12-15||Use a bench or step.|
|Tricep dips on bench/step||2||15-20||You can complete these as a working set, for example if you completed 10 and you can’t do any more, don’t stop just rest and then complete the remaining reps once you feel you can.|
|Hold a plank||3||n/a||Time your first one and try and repeat/beat that time.|
Finish your workout with cardio by doing 10 minutes on the treadmill. Start on a comfortable walking pace with an incline of 3, in the first 5 minutes, every minute raise by 1.0 incline and for the last 5 minutes decline by 1.0.
Try the following HIT Training workout for advanced gym goers…
Start your workout by warming up on the cross trainer for 5 minutes, level 3-5 keeping the RPM at around 70-90.
Then collect a pair of dumbbells, a kettlebell and find a rowing machine.
Complete the below circuit 4 times with 3 minutes between each one.
|500m rowing machine||500m||As fast as you safely can.|
|Kettlebell swings||45 seconds||YouTube this exercise first for safety cues.|
|Single arm shoulder press||8||Little bend in the knees with other arm out to the side at shoulder height.|
|Back Lunges (holding one dumbbell with both hands)||10 each leg||Hold the dumbbell at collarbone height with elbows tucked in.|