30-Minute Workouts

Workout #3) ON THE TRAINER

Warm-up: 15 minute spin, increasing your pace every 5 minutes to build to your “tempo-pace.”

Main set: 20 seconds “all out” followed by 10 seconds easy spin. Repeat for a total of 6 to 8 intervals.

Cool-down: Easy spin for the rest of the session.

More: Bike Trainer Workout

AT THE GYM

Warm-up: On a treadmill, run 5-10 minutes easy pace with a few 30-second pick-ups as the warm-up progresses.

Weights: Choose a load that you can perform 10-15 reps maintaining good form. Move from exercise to exercise and then right to the treadmill.

Set #1

• Lat pull-down
• Incline press
• Lat pull-down
• Incline press
• Planks (30 seconds front and 15 seconds each side with your elbow on the mat)
• Run 2 minutes at a moderate pace on the treadmill

Set #2

• Dumbbell curls
• Dumbbell presses
• Dumbbell curls
• Dumbbell presses
• Planks (30 seconds front and 15 seconds each side with your elbow on the mat)
• Run 2 minutes at a moderate pace on the treadmill

Set #3

• Triceps press-down or kick-backs
• Walking lunges (no weights)
• Triceps press-down or kick-backs
• Walking lunges (no weights)
• Planks (30 seconds front and 15 seconds each side with your elbow on the mat)

Cool-down: Run 4 minutes easy on the treadmill; then walk for 2 minutes.

Next time you don't think you have the time, pull one of these 30-minute workouts out of your gym bag and get to work.

Read Next: 20-Minute Workouts for Endurance Athletes

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