Train for only 30 minutes and live longer

Time is your most valuable asset, you have probably heard this before and it is true.

Unfortunately, time is our best friend and our worst enemy.

When we are in the gym it can often make us feel like there is not enough time to do your ideal workout, especially with our super busy lifestyle in this day and age.  

Working out for longer time does not mean you see better results, instead it is just a time waste that you could be spending on priceless Netflix binges for example.

So how do we make the most of our work out in only 30 minutes? Read on and find out.

1: Focus. You need every minute of your workout scripted. This means no bullshit during those 30 minutes, such as social media and chatting, your Instagram can wait.

2: The Circuit is the key – the 30 – minutes routine is based on a circuit workout.

3: At its core, this is a high intensity interval training (H.I.I.T.) workout. which means getting that heart rate up and keeping it there. It’s short but it’s tough. That is why most people prefer long and boring workouts.

The main goal of the workout is to strip away body fat and tremendously increase your performance. Remember that the workout is personal for you. You know when you are at the limit, the point is to get to your personal limit within these 30 minutes.

A H.I.I.T. training means that you reach 80 – 95 % of your maximum heart rate so make sure that you are in good health and do not have any complications that lead do death. So if you are just starting, be careful & take it easy.

Huge health benefits of H.I.I.T.:

According to to a study of cell metabolism from 2017, the H.I.I.T. training can effectively stop the ageing process on a cellular level. Your mitochondria literally grows. Mitochondria is responsible for energy production so without them you would actually die. Your blood sugar is also regulated and so H.I.I.T. is also huge in the fight against the diabetes disease.

H.I.I.T. also releases brain derived neutropic factor (BDNF). This protein is responsible for memory and learning but is also connected to the eating, drinking and bodyweight regulation.

The ultimate time saver!

Next to being responsible for incredible health benefits, the time H.I.I.T. saves you is incredible. If you want to go to the extreme, read the book “The One – Minute Workout” by Dr. Martin Gibala from Canadas McMaster University.

The 30 Minute Workout

Start with 5 minutes of a dynamic warm-up.

  • 1 – minute jumping jacks
  • 1 – minute inchworms
  • 1 – minute run on the spot
  • 1 – minute jumping jacks
  • 1 – minute plank hold

Round #1: Legs

  • 1 – minute high knees on spot
  • 4 – minutes (20 – seconds on, 10 seconds rest): squats
  • 1 – minute rest

Round #2: Arms

  • 1 – minute air punches
  • 4 – minute push-ups (2 minutes wide, 2 minutes narrow)
  • 1 – minute rest

Round #3: Abs

  • 1 – mountain climbers
  • 4 – minute Tabata
  • 1 – minute russian twists
  • 1 – minute rest

Round #4: Push your limits

  • 1 – minute run on the spot
  • 4 minutes – burpees
  • 1 – minute rest

Now cool down.

Walk for 2 – 3 minutes on the treadmill or outside if you can. You can also combine the walk with a few stretches on your way of the gym to save time.

So now it’s up to you. Of course, you can customise the workout to your preference, but remember that the important is to keep it at high intensity.

With that said, let us know how it goes by leave a comment or send us an email at

As you can see from the post, we truly believe in optimising fitness and getting the most out of your limited time. That is why we are launching a new product in February next year – the Fusion Kinetic gym bottle. Check it out here.

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