When it comes to weight loss, it's essential to set realistic goals that suit your lifestyle to set yourself up for success. While 30 minutes a day might not sound like a lot to some, it can be an effective means of shedding weight and staying fit.
There's even scientific research to back this up. In a study published by the American Journal of Physiology, researchers split a group of overweight men into two groups. One group was set the task of exercising for an hour a day while the other group exercised for just 30 minutes.
The results revealed that 30 minutes of daily training for 13 weeks provided the same effective weight loss results as 60 minutes of exercise. The researchers suggested various factors as to why this might be, with one idea being that 30 minutes is more manageable.
As a result, staying motivated and not getting too fatigued was easier, so the men could do more physical activity throughout the day. But that's just a single study, so we spoke to a personal trainer and founder of Sculptrition, Amanda Place, to learn more.
"A 30-minute workout per day is enough to help you lose fat, stay fit, and improve your overall health. If fat loss is your main goal, aim for five 30-minute workouts of moderate to high-intensity activity," Place notes.
She also recommends trying strength training, running, aerobics, and high-intensity interval training (HIIT), like this HIIT workout for fat loss. These sessions are time-efficient but can also raise your heart rate for fat-burning exercise that boosts your metabolism.
Place also notes how it's worthwhile looking at your calorie intake while exercising for weight loss. You don't need to track your calories to lose weight, but some people find it practical to see if they're maintaining a calorie deficit.