Got only 30 minutes?

Your child has been asleep for 1 hour and naptime ends in 30 minutes. If only you hadn't "wasted" that one hour doing the laundry! Now you don't have any time to work out!

Don't relax on the sofa just yet because with these 4 tips you can turn those 30 minutes into a butt busting awesome workout!

1. Figure out what your goals are- weight loss, toning, endurance, etc. Target your workout to directly address these goals. If you only have 30 minutes and want to increase your endurance then focus more on sustaining exercises that are cardio in nature- stair sprints for example. If you are looking to burn fat, than use as much muscle as possible.

Keeping your goal in mind, create a program alternating cardio and weights. For weights do 10 - 15 repetitions per set then move into the cardio for 2-4 minutes. Do not rest in between instead go into the next set. Do two or three circuits. If your goal is endurance then strive towards 5 minute cardio bursts instead of the 2-4 range. If your goal is muscle building then use a slightly heavier weight and do 10 reps slowly (as opposed to 15 reps of a lighter weight).

Example- bicep curls (10), stair sprints (3 min), bicep curls, stairs, bicep curls, stairs

2. 2 is better than one! Do exercises that use 2 sets of muscles- one example is squats with bicep curls. You work upper and lower body at the same time!

Example- bicep curls with squats (10), stair sprints (3 min), bicep curls with squats, stairs, bicep curls with squats, stairs

3. Pair synergistic exercises-two moves that work the same muscles. Usually, the first is a compound move to work a lot of muscles, the second a single-joint exercise to focus on one large muscle. Superset your last of 3 sets with the single joint exercise to really feel the burn and see results quickly in muscle tone and growth.

bicep curls with squats (10), stair sprints (3 min), bicep curls with squats, stairs, bicep curls with squats, stairs, shoulder press with reverse lunge(5 reps then switch sides for 5 more reps), jumping jacks (3 minutes), shoulder press with reverse lunge, jumping jacks, shoulder press with reverse lunge, lateral raise (15 reps)

4. Work your whole body including your abs. Use synergistic and multi-muscle group moves to complete a total body workout. Working your whole body allows you to fatigue every muscle group to see results all over! Also, you won't over work or neglect any muscle groups preventing any training imbalances. Finish off your workout with abs- but make sure to cool down first before laying down to bring the heart rate down slowly and safely.

bicep curls with squats (10), stair sprints (3 min), bicep curls with squats, stairs, bicep curls with squats, stairs, shoulder press with reverse lunge(5 reps then switch sides for 5 more reps), jumping jacks (3 minutes), shoulder press with reverse lunge, jumping jacks, shoulder press with reverse lunge, lateral raise (15 reps), 1 minute cool down walk around the house picking up trash, crunches for 30 seconds, reverse crunches for 30 seconds, and then 2 minutes for stretches.

You have just busted out a total body workout in around 30 minutes! Now pat yourself on the back and wake up that baby!