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30 Minutes in the Gym

by Kelly Berger
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The conversation typically goes like this…

Them: “So, do you just workout all day?”

Me: “Well, yes. That is my job. It’s more then that though.”

Them: “Yes, yes of course. What do you do? I never have enough time.”

Me: “Well, you have to make time. You have to plan it. You have to schedule it. More importantly you have to make time for YOU.”

Them: “Yea, you’re right. Sometimes I just don’t know what to do when I am in the gym by myself. I walk in and just kind of walk around. What is your go to exercise?”

Me: “Running.”

So, I get it.

Most people hate running. For me, it is a love – hate. I do still get that nauseous feeling before a run. I get nervous before a race. I struggle sometimes to SHOW UP and get there. Those are all things that even me as a professional fitness “guru’ I struggle with.

I am here to remind you that it is OK!

I am also here to remind you that when that feeling hits you, you must push through. You must not let that feeling overtake you and win. That is what we call, giving up. So, when you feel like you do not have time, or you can’t find the energy, you must push back and say NO, I can do this.

Lets say you only have thirty minutes for yourself. You are headed to the gym and you need to get the most out of it. My suggestion, RUN.   Some people may disagree with me. I am ok with that. This is purely what I would do if someone said, “Today you only have thirty minutes in the gym.” If you cant run, jog. If you cant jog, brisk walk. BUT MOVE.


I know they suck. BUT THEY WORK. They get your heart-rate up. They make your body react and they challenge you to get out of your comfort zone. Some people hate the treadmill. Thats fine. Take it outside. No excuse. Try it and see what you can get out of it.  Run hard, run fast, fight through and do it for you.

Enjoy 🙂


Treadmill Interval Run:

2 min. walk – 3.0 speed – 1 incline

3 min. jog – 5.0 speed, 6.0 speed, 7.0 speed – 1  incline

1 min. sprint – 9.0 speed – 1 incline – 30 second step off recovery — REPEAT 5 Times

45 second sprint — 9.5 speed – 1 incline – 30 second step off recovery — REPEAT 5 Times

Brisk Walk 2 min  – 3.0 speed

30 second sprint— 9.0 Speed — 30 second jog (6.0 Speed) — REPEAT 5 times

20 second sprint (10 Speed) — 10 Second step offREPEAT 8 times


—-30 mins TOTAL



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