subject: 30 Minute Core Workouts [print this page] A thirty minute workout is usually something that you try to achieve by squeezing a longer workout into a shorter amount of time. However, I am going to give you some core workout suggestions that will take you quite a while to work up to 30 minutes.
I have just recently started working out with kettle bells (KB) and, even after a life time of lifting weights, I am absolutely exhausted within 15 minutes. I would like to be able to do a full 30 minute workout and this is my goal because researchers have shown that you can burn as many as 20 calories a minute using a KB. That means I could burn 600 calories in a half hour which is more than I can burn on the Stairmaster in an hour. Believe me, I am embarrassed to say, I know.
There are literally hundreds if not thousands of exercises you can do with a KB but the basic exercise is the swing. To do this you simply squat down and pick up the KB then, as you stand up, you thrust out with your hips and back. You could simply do this one motion alone and have a great core workout. Do 15 swings and take a 10 second rest before you do them again. You will only be able to do a few sets.
Another great core exercise is the figure 8 with a lift. Simply pass the KB from hand to hand between your legs in a figure 8 pattern but lift the KB to your chest each time you switch hands. Do 20 of these then take a 10 second rest. You will quickly see that 30 minutes is no longer a short time but a long time to do a KB core workout.
Here is a sample exercise circuit that I perform that is designed to target the core for building muscle and, perhaps more importantly, burning fat.
Start by doing halos. Simply hold the KB in your hands and rotate it around your head in one direction and then another. This will loosen everything up and actually works your abs too. Next move on to the figure 8 and then on to some swings. After than do some renegade rows. Assume the pushup position with your hands gripping the KBs and raise one KB up to your side and lower. Repeat with the other arm. You will really feel this one in your abs. Now move on to squats and then dead lifts.
I do this circuit moving from one exercise to another with only a brief period of rest in between; 30-40 seconds. I have just recently been able to work up to three circuits in about a half hour and I am absolutely exhausted.
