Keep a kettle bell by your desk and just do a few reps of something every hour for a quick work mind clear/muscle boost.

I workout between 30-45 minutes, usually only enough time for 30, and the strength training on Peoloton app and FitOn is usually good enough for me to break a sweat and keep in shape. Increase your weights. I used to do 8 pounds dumbbells way back when now use 12 and 15 pounds for upper body workouts and 20 pounds for lower body workouts. Try to use yoga and barre as rest recovery days and limit these to two a week. The rest do strength training.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I also only have time for 30 minute at-home workouts and have been getting better results focusing on strength training. I do two days in a row of weights, one day of high intensity Peloton, and then one rest day. Repeat. Sometimes on my rest day I do 30 minutes of yin yoga for mobility, but it’s super chill. I also walk at least 30 minutes per day.

So when you do weights 2 days in a row, do you just do one focused body part (ie, upper, lower, abs) and rotate, or do you do full body? I usually do full body routines bc I thought it was most efficient but if I switch to do more weights, would it be better to alternate?

I follow a workout program on an app, and it usually focuses on one part of the body per day and rotates among them. I love that I just open the app and do whatever it tells me. So today is glute-focused and tomorrow is arms.

Which ap?

Anonymous wrote:I'm going to take some heat for this, but I treat Barre as a recovery/rest day workout. When it comes to visible gains, it just doesn't do the job in 30 minutes per day. But you can definitely lift weights for 30 minutes, or run, or box and be very fit in that amount of time if you commit to high intensity. Use a program to keep you honest-- I personally love Peloton's app for all of the above (weightlifting, running, boxing, and barre). I know that you say you hate high intensity cardio. Try to do it at least 2 times per week anyway. You can do anything for 30 minutes.

I agree on the barre - it’s more muscle endurance than strength. I treat it as an add on to my lifting rather than the actual workout. It is fun though, which counts for a lot!

I'm going to take some heat for this, but I treat Barre as a recovery/rest day workout. When it comes to visible gains, it just doesn't do the job in 30 minutes per day. But you can definitely lift weights for 30 minutes, or run, or box and be very fit in that amount of time if you commit to high intensity. Use a program to keep you honest-- I personally love Peloton's app for all of the above (weightlifting, running, boxing, and barre). I know that you say you hate high intensity cardio. Try to do it at least 2 times per week anyway. You can do anything for 30 minutes.

Read Dave Asprey’s books on workout efficiency

I've taken to kicking off my dress shoes and doing lunges and squats during zoom meetings. Camera off, of course. Great workout? No, of course not. But I figure every little bit helps.

OP, do you have access to a rowing machine? I have one and it's my go-to for shorter workouts. It's a really great full-body cardio workout that also tones, and I am pretty spent after a hard 20-30 minute row.

Anonymous wrote:

Anonymous wrote:I also only have time for 30 minute at-home workouts and have been getting better results focusing on strength training. I do two days in a row of weights, one day of high intensity Peloton, and then one rest day. Repeat. Sometimes on my rest day I do 30 minutes of yin yoga for mobility, but it’s super chill. I also walk at least 30 minutes per day.

So when you do weights 2 days in a row, do you just do one focused body part (ie, upper, lower, abs) and rotate, or do you do full body? I usually do full body routines bc I thought it was most efficient but if I switch to do more weights, would it be better to alternate?

Full body workouts often focus on more compound movements, stringing together complexes to get your whole body involved. I like to do a day of lower, a day of upper body, then full body, then rest. Then start over. But whatever works for you!

Anonymous wrote:

Anonymous wrote:I also only have time for 30 minute at-home workouts and have been getting better results focusing on strength training. I do two days in a row of weights, one day of high intensity Peloton, and then one rest day. Repeat. Sometimes on my rest day I do 30 minutes of yin yoga for mobility, but it’s super chill. I also walk at least 30 minutes per day.

So when you do weights 2 days in a row, do you just do one focused body part (ie, upper, lower, abs) and rotate, or do you do full body? I usually do full body routines bc I thought it was most efficient but if I switch to do more weights, would it be better to alternate?

I follow a workout program on an app, and it usually focuses on one part of the body per day and rotates among them. I love that I just open the app and do whatever it tells me. So today is glute-focused and tomorrow is arms.

Anonymous wrote:I also only have time for 30 minute at-home workouts and have been getting better results focusing on strength training. I do two days in a row of weights, one day of high intensity Peloton, and then one rest day. Repeat. Sometimes on my rest day I do 30 minutes of yin yoga for mobility, but it’s super chill. I also walk at least 30 minutes per day.

So when you do weights 2 days in a row, do you just do one focused body part (ie, upper, lower, abs) and rotate, or do you do full body? I usually do full body routines bc I thought it was most efficient but if I switch to do more weights, would it be better to alternate?

I also only have time for 30 minute at-home workouts and have been getting better results focusing on strength training. I do two days in a row of weights, one day of high intensity Peloton, and then one rest day. Repeat. Sometimes on my rest day I do 30 minutes of yin yoga for mobility, but it’s super chill. I also walk at least 30 minutes per day.

Honestly I would shift to mostly weights, maybe barre thrown in once a week. That will give you the best results for your time, and you do a lot of walking already for heart and mental health benefits.

Work is and has been so crazy that I can really only manage 30 minutes a day from home to exercise, no gyms/group classes (which I used to love). I'm currently on a three day rotation of 30 minutes of barre (via Xponential+), weightlifting (FitOn), and just riding an exercise bike. IE: so Monday I do barre, Tuesday is weights, etc and then I just go through the week and I normally manage to work out 5-6 days. I also try to take my dog on a 45 minute walk at least three days a week too and am that very cool lady wearing 2 lb ankle weights while we do that

Although I can lift heavier than I could a few months ago, I feel like I am losing my previous (pretty fit) gains. I'm 46 and haaaate high impact cardio but will do just about anything else. How can I spice it up and get back to a fitter level?