Fit in a Fitness Boost: 30 Minute Workouts for Busy Professionals

For many young professionals, finding the time to prioritize exercise can be a challenge. Between work, family, and other commitments, it’s easy to let your fitness goals fall by the wayside. But the truth is, making the time to invest in your health can be incredibly beneficial, both for your physical wellbeing and your overall success. By planning for and prioritizing exercise, you can improve your health, boost your energy levels, and increase your productivity – all key factors in achieving success in your personal and professional life. So if you’re feeling overwhelmed and unsure of how to fit exercise into your busy schedule, don’t give up! By creating a plan and being strategic about how you prioritize your time, you can make exercise a consistent and integral part of your routine.

Here is a potential weekly fitness routine for a 30 year old professional with a busy schedule that incorporates gym workouts focusing on different body parts:

Monday:

• 30 minute chest and triceps workout (can include exercises such as bench press, push ups, triceps extensions, and dips)

Tuesday:

• 30 minute leg workout (can include exercises such as squats, lunges, and leg press; you could do some dead lifts if you are feeling adventurous and want the added benefit to your back muscles)

Wednesday:

• 30 minute yoga or Pilates session (great way to relax after 2 intense days, but still get the blood flowing)

Thursday:

• 30 minute back and bicep workout (can include exercises such as rows, pull ups, lat pull downs, and curls)

Friday:

• Rest day (close out the week, go on a date, or relax at home)

Saturday:

• 45 minute group fitness class (such as spin, boxing, or barre; if you are feeling a bit extreme you can try out CrossFit or a HIIT workout)

Sunday:

• 30 minute shoulder and core workout (can include exercises such as shoulder press, lateral raises, planks, and Russian twists).

For each one of the above, you can pick 4 different exercises that work the target muscle group, then pick a weight you can work with comfortably with proper form for 10-12 reps. Then do 4 sets of each exercise. Between set up and rest, this should take the 30 minutes.

This routine allows for a mix of strength training exercises targeting different muscle groups, as well as time for flexibility and relaxation. The routine also allows for two days where you engage in a more social setting, which can be valuable for many super busy professionals, specially those working from home (it’s like a two for one). It is important to listen to your body and make adjustments as needed, and to make sure to incorporate rest days into your routine. It is also recommended to consult with a healthcare professional before starting any new exercise program.