30 minute workout

If you have access to a gym... you can do the elliptical for 15 minutes.  If not, you can go outside and run.  Then I would do 3 sets of 30 situps, 3 sets of 10 push-ups (or you can use machines, if you have access to a gym)... and stretches for the last 3 or so minutes.  30 minutes isn't very long but you can get some good exercise in.

when you buy a yoga book find the exersises that suit your goals you don't need 30 minutes

(my upper body power training takes me with rest 10 3\4 times a week

try it 

30 Minute Total Body Workout
The routine is designed to burn fat and tone muscle.

Follow the instructions below:

• Duration: 30 minutes, 3 times a week
• Use light weights and work muscles till failure ( 20 reps. per set for upper body. 25 reps per set for lower body ).
• There should be no rest in between sets. (You rest when you move from station to station.)
• Warm up and streatch before and after the exercise.

WARM UP.Treadmill and streatch - 5-10 minutes

Back - 20 repetitions. Lat Pull - down (wide grip for V shape, close grip for thickness.) Primary muscle group is back; the secondary group is the biceps.

Chest - 20 repetitions. Sitting Flyes Primary muscle group is chest; the secondary group is the triceps.

Shoulders - 20 repetitions. Dumbell Press Primary muscle group is shoulders; the secondary group is the triceps.

Arms - 20 repetitions. Standing Dumbell Biceps Curl Primary muscle group is biceps

Arms - 20 repetitions. Standing Push Down Primary muscle group is triceps.

STOP. CARDIO.Treadmill - 5 minutes

Legs (Quads) - 25 repetitions. Sitted Leg Extention. Primary muscle group is Quads.

Keeping your back and head straight, raise the weight until it is straight. Then proceed to lower the weight while holding onto the hand grips on the sides of the machine.

Legs (Hamstring) - 25 repetitions. Leg Curl. Primary muscle group is hamstring.

Lie on the machine while hooking your legs underneath the pad.Raise the weight until confortable, while holding on to the hand grips

Legs (Calves) - 25 repetitions. Toe Raises. Primary muscle group is calves.

Place your toes on the edge of a block and lean forward. Lower your heels as far down as possible and then raise them as high as possible. Repeat.

Optional exercises - Inner and outer thighs

Legs (Inner Thighs) - 25 repetitions. Legs Adduction. Primary muscle group is outer thighs.

Legs (Outer Thighs) - 25 repetitions. Legs Abduction. Primary muscle group is Outer Thighs.

STOP. COOL DOWN Treadmill and streatch - 5 minutes

I like this resistance band and exercise ball workout. It takes a little less than 30 minutes, the equipment is inexpensive, and it gives you a pretty good whole body workout.

That would really depend on your goals.  Are you trying to lose body fat, or are you aiming for muscle building?

I recommend you do the treadmill for 15 minutes and the spinner for 15 minutes. This will increase your body's metabolism and it helps in burning more calories. Do this for about 4-5 times a week and you will see the improvement.

You might want to visit this site:

www.worldgym.com