Busy college student with many priorities on your plate, but enjoy working out, like myself? Well, here is how to get a workout involving cardio, arms, legs, and core down in forty-five minutes! *Disclaimer I am not an expert. I have just found a workout routine I recently like and want to give some inspiration.*
1. Cardio: Treadmill or Bike
Treadmill: Two minute warm-up at walking speed. Run until minute eighteen increasing your speed every few minutes. Do a two-minute cooldown.
Bike: Two minute warm-up at level 1. Raise to level 3 until minute eighteen. Cool down for two minutes.
2. Arms
Biceps curls: For beginners start with ten to fifteen-pound weights. Do two sets with ten reps.
Overhead triceps extension: Again, for beginners start with ten or fifteen-pound weights. Do two sets with ten reps.
Triceps Dips: Do two sets with ten reps. This also works your legs.
Pushups: Again, do one to two sets with ten reps. This also helps your core.
3. Legs
Lunges: Ten on each leg with normal lunges and then try lateral lunges with ten to twenty on each leg.
Squats with a barbell: For beginners, the barbell should weigh about twenty to thirty pounds. Do two sets with ten reps.
Inner Thigh Lifts: Do twenty to twenty-five on each leg.
4. Core
Thirty seconds to one minute plank.
Crunches: First do twenty-five with your feet planted on the ground. This works your upper abs. Next, do twenty-five crunches with your legs bent in the air. That works on your lower abs. Lastly, do twenty-five crunches with your legs straight up in the air. This also works on your lower abs. Bicycle crunches are also great.
Lying Leg Raises: Do two sets with ten reps.
Mountain Climbers: Do fifteen on each leg.
The more someone workouts, the more they find workouts they like. This is a personal favorite and it does not have to be followed exactly. I switch it up sometimes, depending on how I am feeling and time aloud. Trying to squeeze in a workout before or after class is tricky, but forty-five minutes to an hour is the perfect amount of time. These are just some ideas on how to get a full-body workout in that amount of time.