Fun 30-minute workout

Getting ready to move your workout back indoors? Here's a great way to get in a killer workout in just 30 minutes.

1. On the stationary bike (use the upright version, if possible, to get more core conditioning), set the resistance to a moderate level (meaning you could pedal at about 60 rpms for 5 minutes or more without needing a break) and pedal for 3 minutes at about 60 rpms.

2. Still on the bike, increase the resistance by 1 level and pedal at 100 rpms. Pedal for 1 minute.

Repeat #1 and #2 until you've done each of them a total of 3 times.

3. On the treadmill, set the incline as high as you can walk without holding on and set the speed to 2.0-2.5 for beginners...if you've done this for a while, bump it up to 3.0 or higher.

--Walk forward for 1 minute

--Shuffle left side lead for 1 minute

--Walk forward for 1 minute

--Shuffle left for 1 minute

***Are you watching the seconds and struggling to get through the minute on the lateral shuffles? Do you need the minute forward to recover before you do the other side? You are doing it correctly. If not, bump up the incline and/or the speed.

*****Remember to hold on to the handles as much as you need. The more often you do this, the less you will need the hand rails. Eventually, you will be able to let go altogether.

Do #3 3 times (will take 12 minutes)

3. 10 push-ups and 10 dips. Do 3-6 sets of each, depending on how much time you have left. Try to do the sets with little to no breaks in between, and do the most difficult option of both push-ups and dips you can manage...decreasing the intensity as needed.

Push-ups can be done with feet on a bench and hands on the ground (decline)

--Flat military style, but catch air as you come up from the push-up (propulsion)

--Normal military style

--Knees down

Dips can be done with hands on one bench and feet on another bench

--Hands on a bench and feet on the ground with legs fully extended

--Hands on a bench, feet on the ground with knees bent and feet closer to the body

Extra time and want to get in some abs?

1. Knees on a Swiss Ball, elbows on a mat. Pike your bum as you roll the ball toward your hands and then away again. Do 20 roll-ins.

2. Sit on a mat with a 10 pound medicine ball. Feet can be off the mat for more intensity. Lean back slightly and keep your back flat. Throw and catch the medicine ball. The higher you throw, the more difficult it will be. Throw 20 times.

Repeat both exercises until you have done each three times.

Have fun!