Crunched for time? Full body workout in 30 minutes!

     Working long hours and managing a family can be timely and stressful. At times, we cannot find the time to exercise; however, exercise is the best medicine to relieve that stress. Most people think that you have to exercise for at least an hour a day or more. That is not the case, you can get a full body workout in half the time! Now don't get me wrong here, exercising for half an hour might seem easy, but it will be more taxing compared to exercising for an hour.

   The following workout consists of a full body workout using eight challenging exercises with no rest in between. This would be a consider a circuit workout since there are no breaks in between and each exercise is done one after another until the entire group is completed. The exercises are as followed: back squat, pull-up, walking lunge, push-up, one-legged squat, dumbbell squat to shoulder press, han ging knee raises, and crunches. Use a weight that you can handle and that will allow you to get 8-12 repetitions. Repeat the circuit for at least three times and remember, no rest until after the circuit.
  
   To perform the back squat, grasp a loaded barbell from a squat rack and rest it on the back of your neck. Take a few steps back until you clear the hooks. Descend to the bottom as if you were about to sit on a chair making sure to not arch your back. Keep your head up throughout the whole movement to prevent any arch from occurring. Complete 8-12 repetitions and then move onto the next exercise.

   Second movement is a pull-up. Not many people can do a regular pull-up using their bodyweight, so substituting for an assisted pull-up machine will work as well. Grab a pull-up bar with your palms facing away from you with a width just outside of shoulder width. Bring your torso back 30 degrees or so while creating a curvature on your lower back. Stick your chest out and begin to pull your torso until it the bar reaches the top of your chest. Draw your shoulders and upper arms down and back. Once at the top, slowly start to come down to the original starting position to complete another rep. Once again 8-12 reps and then it is off to the next exercise.

   Now the next movement is walking lunges to hit the legs. Start upright with two a dumbbells in each side, resting at your sides. Take a step forward with your right leg at around 2 feet from the left foot. Inhale as you descend your body while also keeping your torso upright. This requires a bit of balance, but it will come over time. Do not allow your knee to be further then your toes as this can put unwanted stress on your knees. Using mainly the heel of your foot, push up and go back to the original starting position as you exhale. Repeat for 7-11 reps and then move onto the next exercise.

   Next exercise is the push-up. We are only going to use are bodyweight; however, if using only your bodyweight is too easy, add a weight plate on top of your back. You might need a partner to add the weight and remove it afterwards. Begin with the hands on the floor slightly beyond shoulder width while holding your torso at arms length. Descend down until your arms are parallel to the floor as you inhale, then exhale as you push your body back up for the next repetition. 8-12 reps here and it is off to the next movement.

   Time for one-legged split squats.The movement is somewhat like lunges except for the elevation of the stationary leg. Start by standing about 2-3 feet in front of a flat bench with your back facing the bench. Grab two dumbbells and position them at your sides. Stance slightly wider then shoulder width. Lift one leg back, allowing it to rest on the bench. Much like the lunge, lower your body down while keeping your back straight until your leg is parallel to the floor. Contract the leg muscles in order to elevate your body to the original position. Repeat for until you hit 8-12 reps and then continue to the next exercise.

   Dumbbell squat to shoulder press is the next movement in this circuit. Stand with your feet shoulder-width apart, your toes should be pointing straight ahead. Position a pair of dumbbells on your shoulders. Like the squat, lower your body as if you are about to sit down. Stick your chest out and keep your back flat as you are performing the descending portion of the movement. Once you reach the bottom of the movement, reverse the movement by driving your body up with the leg muscles. Once you reach the top, start by performing a dumbbell shoulder press by pressing the dumbbells upwards using your shoulders. Then slowly lower back down to the orignal starting position. 8-12 repetitions once again and it is off to the next exercise.

   The next exercise targets the abdominal muscles; hanging leg raises. Start by grasping a pull-up bar with your palms facing away from your body and begin to suspend yourself using your arms. While hanging from the bar, raise your knees until they are parallel to your torso. Exhale as you slowly lover them down to the starting position. Repeat until you hit 8-12 reps then it is off to the last exercise.

   Now the last exercise to complete this circuit, crunches. Begin by laying down on the floor in front of a flat bench. Rest the lower portion of the legs on the bench at a 90 degree angle. Position your hands behind your head and begin to draw your head to your knees by contracting your abdominal muscles. Make sure to focus on using a slow and controlled movement rather than using momentum. Return to the starting position to complete 8-12 repetitions. Once finished with the circuit, rest for 60-90 seconds or enough to catch your breath, Complete the cycle for 3 more times to end the workout.

   This workout should take around 30 minutes or less to complete. Now only will this provide cardio benefits, but also strength training benefits as well. In essence, you are getting best of both worlds! This workout can be used up to three times a week. Also make sure to include