Here’s What A Perfect 30-Minute Workout Looks Like

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When life gets insanely busy (y’know, as life does), even an hour-long workout can seem like a luxury that you just don’t have the time for. But even if you can’t take your sweet time with 45-minute cycling class or 90-minute yoga session, that doesn’t mean you can’t receive all of the wonderful, glorious, energizing benefits of breaking a sweat.

A 30-minute workout can be all you need to improve flexibility, build muscle, burn calories, and release stress (which, when your schedule is extra-packed, can be a major benefit of working out). “Maximize your time,” says NYC-based trainer Rebecca Kennedy. “Go in with a plan, and make sure the intensity is bumped up a notch. Have a playlist ready to go, leave the excuses at home, and turn your phone on ‘do not disturb’ mode—this is focus time! Some days you don’t have a ton of time, but there’s nothing wrong with a short workout—they can be just as intense (or more) as a longer one.”

If you’re like me, though, having some guidance is key. (I’m really good at wandering aimlessly around the gym.) Try this workout that Kennedy created for us next time you only have 30 minutes—it combines a warm-up, a quick strength session, and finishes with cardio. Hustle up–you have a minute between each section! Here’s your game plan:

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