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Workouts Under 30 Mins for Getting What You Need

So, you have 45 minutes between your next work meeting and dinner with the fam. That “I-have-to-do-a-workout” feeling has been lingering in the back of your mind since you woke up this morning, but now you’re feeling…well, like maybe you don’t have to?

I’m here to remind you that you can do it! The endorphins will be totally worth it. Roll out your new Yoga Mat— get nice and comfortable. Because the next 45 minutes will give you everything you need and more. Not sure how you want to spend your time? Check out these workouts below:


If you need calm…try yoga.

Doing yoga on a yoga mat?  Who knew?

In all seriousness— if you’re feeling overwhelmed by the tasks you still need to complete and the idea of working out seems impossible, yoga is the perfect practice to ground you to the present. All that matters is you, the mat, and perhaps the lavender-scented candle you lit. 

Check out this 15-minute yoga sculpt & tone flow to get started. 


If you need energy…try Pilates.

Pilates is a low-impact, endurance-based strength workout. Because of this—it’s great for generating heat without burning you out. 


Fortunately, the Sweet Sweat Yoga Mat has a high-density cushion to protect your pressure points. Try this 20-minute Pilates workout to energize you for the rest of the day.

 

If you need variety…try a HIIT workout.

Have you been sitting and staring at a screen all day? If the thought of doing one more tedious task demotivates you, try a workout that switches it up every 30 seconds!


HIIT—or high-intensity interval training—provides the perfect opportunity to get your blood pumping at home. Here is one of my favorites.


If you need resolution…try a core workout. 

If you only have the time or motivation to sweat for 15-minutes, core workouts are a great way to spend it. In fact, most core workouts only need 15 minutes. You’ll get an awesome sense of completion that your day may be craving.  Plus, you get the added bonus of a stronger core. Wins all around.


Try this core workout for stability and strength. 


If you need connection…try meditation. 

Did you read through this list and still think, “Meh, not today…”? Maybe a workout really isn’t the right move. Another option is to cleanse your mind through meditation. 


Meditation is a great reminder to remain gentle with yourself and reconnect to your needs. Try these steps for five minutes—

  1. Find a comfortable seated position on your mat.
  2. Sit still for a few minutes. Notice your natural breath. Be kind to yourself if your mind starts to wander.
  3. Take deep breaths for two minutes. Inhale for 4 seconds, hold for 7, and exhale for 8.

 

Once you’re done meditating, re-evaluate whether a workout is what you and your body needs today. 


Ultimately, whether you stretched, sweat, sculpted, or soothed— be proud because you did it! 

This article was written by Melissa Pelowski. Want to write for us? Email your pitch to submissions@sportsresearch.com.

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