30 Minutes to Fitness

Are you looking for some quick workouts that really work?

Life is always a rush. We rush from place to place, drop kids at school, pick kids up from school, head to the supermarket, rush home to hang the washing out, bring the washing back in, prepare dinner.

All this rushing around can leave very little time to exercise. This leads to you feeling frustrated as you know that you should fit some exercise into your schedule. Well I've got good news! You don't need to spend hours exercising to get results. Research has found that you can burn more calories and improve your fitness with shorter exercise sessions if you incorporate some higher intensity intervals into your workouts.

I have put together 3 different cardio workouts that you can try which are quick and simple and will help you feel fitter and have more energy.

If you haven't been exercising please just have a chat with your health care practitioner first as these workouts are designed to get your heart rate elevated so it is best to check that you have no underlying medical issues first. In saying that, remember that you always work at an effort that is appropriate to your level of fitness and therefore if you are new to exercise you will be working at a different level to someone who has been training for a long time.

These workouts require no special equipment, you can jog, skip or bike ride, it's up to you.


  • Warm up for 10 minutes walking, jogging or riding at an easy pace.
  • Run, skip or cycle vigorously for 2 minutes, then the following 2 minutes actively recover by jogging, skipping or cycling at an easy level. Repeat 4 times.
  • Cool down for 5 minutes by walking, jogging or cycling at an easy pace.


  • Warm up for 10 minutes like in workout 1.
  • Run, skip or cycle as fast as you can for 20 seconds, then rest for 10 seconds. Repeat 8 times. Rest for 2 minutes and then repeat your run, skip or cycle again for 20 seconds. then rest for 10 seconds again 8 times.
  • Cool down for 5 minutes like in workout 1.


This workout is a pyramid workout so this means each work effort increases. Your active recovery is as long as your effort.

  • Again warm up for 10 minutes, like in workout 1.
  • Work hard 1 minute/ easy 1 minute
  • Work hard 2 minutes/easy 2 minutes
  • Work hard 3 minutes/easy 3 minutes
  • Work hard 4 minutes/easy 4 minutes
  • Work hard 3 minutes/easy 3 minutes
  • Work hard 2 minutes/easy 2 minutes
  • Work hard 1 minutes/easy 1 minute.
  • Cool down for 5 minutes at the end.

I hope that you enjoy these workouts. I would love to hear from you to find out how you went with them.

Libby xx