Can you lose weight by exercising in the gym for half an hour?

There is no absolute "can" or "can't" in this matter. The core depends on the quality of your training for half an hour and your diet control throughout the day. I have been in the gym for almost three years and have seen a lot of both situations.

For example, Xiao Zhou in my department used to stay in the gym for only half an hour every day in order to rush home to take care of his baby. After entering, he locked his locker directly with his mobile phone. He did 10 minutes of dynamic warm-up and core activation, and the remaining 20 minutes of medium-intensity compound strength training, including deadlifts and front squats. , chest presses, and his heart rate is basically stable at around 140. He doesn’t reward himself blindly after training. He usually replaces the full-sugar milk tea for afternoon tea with sugar-free oolong tea. In less than two months, his waist circumference has shrunk by 3 centimeters and his body fat has dropped by almost 2 points. He tells everyone that half an hour of fitness is extremely cost-effective. But another friend who applied for a card at the same time as him was different. Every time he came to the gym, he would find an angle to take a 5-minute check-in photo. He would walk slowly on the treadmill for 10 minutes while watching a TV show. The rest of the time would walk around the equipment area and touch it twice before leaving. After training, he would go downstairs to buy an ice cream as a "reward for hard work." In three months, he had gained 3 kilograms in weight. He complained that half an hour of working out was purely an IQ tax.

In fact, to put it bluntly, the core of weight loss is the caloric gap, which is not necessarily bound to how long you exercise. The previous online saying that "you must exercise for more than 40 minutes to burn fat" has long been falsified. From the first minute you start exercising, glycogen and fat are already supplying energy simultaneously, but the proportion of fat supplying energy will slowly increase as time goes by. If you practice for half an hour, medium-to-high-intensity aerobic exercise can consume 250-350 calories, and strength training can also consume 200-300 calories, which is almost equivalent to the calories of a bowl of white rice. As long as you can control your diet throughout the day and do not eat back the extra calories you consume, you will definitely lose weight if you slowly accumulate gaps.

I always felt that half an hour was enough for me, until last month when I had to work overtime for two weeks to catch up on a project, I could only squeeze out half an hour to practice every day. I cut off all the rest time in the middle and shortened the rest between groups from 2 minutes to 40 seconds. Of course, if you have a relatively large base and want to see changes in weight faster, you can slowly increase the duration to 45 minutes to 1 hour in the future. However, there is really no need to stop just because you can't make up the "standard duration" transmitted online. Efficient training for half an hour will consume far more calories than lying down and scrolling on your phone. If you really stick to it, changes will naturally come.