Best tips for creating a 30-minute workout plan

Creating a workout plan for yourself is a pretty straightforward process. Once you’ve committed to regaining your fitness and had the all-clear from your doctor, you are all set to go. There are some great ways you can exercise and it is important to use one that will appeal to you. We’ve included baby in the walking and jogging programme as well. If you are able to exercise solo that’s great, but it is good to have the option of including them in your 30 minute workout plan otherwise.

Make sure you have decent exercising shoes and workout gear. It can be a pricey but worthwhile investment. They are a practical way to minimise injury and to protect your body while you are working out.

It’s a good idea to start out doing the workout 3 times a week and building it up over time.

Walking

Equipment needed

Good walking shoes, pram, sunscreen, sunglasses, water bottle, hat

Plan

• If you are building up a jogging programme, remember to go slow. Don’t be afraid to drop back to a walking pace at any time you feel tired or sore.
• Start at a measured pace for five minutes to warm up.
• Break your walk into brisk pace for five minutes and slower pace for five minutes.
• Repeat the cycle twice.
• Walk slowly for the last five minutes.
• Do some stretches after your walk.

Jogging

Equipment needed

Good running shoes, pram, sunscreen, sunglasses, water bottle, hat

Plan

• If you are building up a jogging programme, remember to go slow. Don’t be afraid to drop back to a walking pace at any time you feel tired or sore.
• Start at a measured pace for five minutes to warm up.
• Break your jog into brisk pace for five minutes and slower pace jog for five minutes.
• Repeat the cycle twice.
• Jog slowly for the last five minutes.
• Do some stretches after your walk.

Swimming

Equipment needed

Swim suit, towel and goggles

Plan

• Do a 300 metre warm-up. (five minutes)
• Do 4 x 50 metres of each stroke (butterfly, backstroke, breaststroke, freestyle).
• Swim in sets starting with 400 metres, 300 metres, 200 metres, 100 metres, with a minute rest between each set.
• 200 metre cool-down of preferred stroke.

Gym

Equipment needed

Running equipment and weights

Plan

• It is always best to go through your needs with your gym.
• If you are a new member they will usually offer you orientation or training sessions. It is always wise to do these rather than start out on your own.
• Ask your gym trainer to tailor a 30-minute training programme that is suitable to your needs.

Outdoor workout

Equipment needed

Towel, bottle of water, sunscreen, pram and baby

Plan

• Start out with 2-3 laps of your local oval or park. The pace will depend on your current level of fitness but it must be a little quicker than a casual stroll. You are aiming to get your heart rate up higher than normal. Finish the warm-up near a seat or bench; if there are none around a nice flat area of grass will do.
• Squats (3×15 repetitions)
  • Place your heels hip distance apart, chest up, arms in front with fingers resting lightly on the handle of your pram or bench for stability. Feel your heels pressing into the ground.
  • Now pull your abdominals in tight and squeeze your buttocks together. Slowly bend your legs as if you are about to sit on a chair and lower your buttocks.
  • Go as low as is comfortable (you should feel it in your thighs and buttocks). Hold the squat for a second or two before pushing up. Remember to keep your tummy muscles pulled in throughout the exercise.

• Push-ups (3×10 repetitions)
  • You can do this down on your towel or leaning on the bench. There are two options here; on your knees (a little easier) or on your toes (a little harder).
  • Place your toes/knees hip width apart and your hands (palms down) under your shoulders. If you’re leaning against the bench you will be up on your toes. Pull your tummy muscles in tight and keep a flat back. Now simply allow your chest to move downwards by bending your elbows and then push up again.

• Cat stretch (3×10 repetitions)
  • Using your towel, place your hands and knees hip width apart. Start with a flat back then try to lift your navel as high as you can (arch your back like a cat), using your abdominals to stretch your spine. Hold this stretch for a second or two and slowly release, making sure that you keep your tummy muscl_es pulled tight.
• Sit-ups (3×10 repetitions)
  • Lying down on your towel, place your feet flat on the ground (hip width apart), knees bent, hands on the side of your head. Now pull your tummy muscles in and use them to curl your shoulders off the ground. You don’t need to lift them very far, concentrate on feeling your abdominals work. Hold for a second and slowly return to the starting position.
  • Walk a couple of laps of the oval to complete a 25-30 minute workout. Finish with some stretches for your calves, hamstrings (back of thigh) and quadriceps (front of thigh).