In an article recently published on Medium called “Put Down The Pink Dumbbell,” Zeynep Tufekci wrote about some misconceptions people have about exercise. At one point she noted: “Last year, New York Times health blog, the Well had back-to-back viral stories: first, how to exercise in seven minutes, and then how to exercise in one minute. There are a constant stream of allegedly better, novel ways to exercise.”
Obviously, people nowadays are looking for a quick fix when it comes to exercise, and everyone seems to think they can shortcut the process to better health. To these people I’d just like to say that in life there are no short… comings when it comes to cutting corners!
Welcome to the 30-Second Workout, where we take the work out of your workout.
In just 30 seconds a day you can get in shape and feel as great as victory tastes. If you’re like me and loved the sound of the one-minute workout but were all, “yeah right — where am I going to find that kind of time?” Then this is the workout for you.
It’s all of the benefits, none of the effort — which, as we all know, is how smart people get things done.
With the 30-Second Workout (copyright pending), there’s no need to leave your home or office, my superbly efficient friend. No gyms to navigate, no full minutes to waste — it’s simply never-before-seen fitness techniques designed to get you feeling amazing. You ready? Let’s proceed.
The 30-Second Workout
Make sure to go through the entire circuit as quickly as possible. Remember you only have 30 seconds, so make them count.
Part 1: Warm Up / Salutation
Kneel down with your hips directly in line with your knees. Sit all the way back so you’re sitting with your legs tucked beneath you. Close your eyes and imagine you’re floating on a sea of tranquility. This position is called the Sitting Duck.
You’re now officially in the 30-second workout zone.
Part 2: Arms
Stand up. Pick up something lightweight but bulky, like a wool sweater. Hold it evenly in both hands and extend arms up overhead. Bend at the elbows and lower the sweater until the wool is over your eyes.
Do this once then move on, you don’t have all day.
Part 3: Legs/Core
Hold your stomach in and bend your knees like you’re sitting in a chair (note: do this over a chair). Now, sit back all the way. Are you sitting down? Good, because I have some bad news — results of the 30-second workout are not guaranteed.
You have no time to dwell on this, move on to the final step.
Part 4: Cool Down / Stretch
(Note: requires a partner.)
Lie down. Specifically, lie down on your back with one leg in the air. Have your workout partner help you extend your raised leg as far as possible. Make sure not to manipulate or cajole the lifted appendage in any way, it should simply feel like someone’s pulling your leg.
Change legs and repeat.
And that’s it, folks. Studies* show that just 30 seconds a day can take you from flab to fab, no sweat equity required.
*I’ve yet to conduct any studies. I keep meaning to but I can’t find the time — if it’s not one thing, it’s another.
(For best results: Combine 30-second workout with moderate exercise 3-5 days per week. Sorry.)
Questions (Serious ones. No more nonsense):
How much time do you spend working out per week? (It takes me many, many hours of exercise per week to look like a regular person who could really use some muscle tone.)
Are you happy with your current schedule or do you wish you could increase/decrease frequency?
Do you have as much trouble sitting still at a desk all day as I do?
Speaking of sweat equity, how much do you sweat compared to a normal person? (If you converted the amount of water I lose per workout into snow, I’m pretty sure it would rival Boston totals)