{"id":577144,"date":"2026-04-02T09:49:13","date_gmt":"2026-04-02T09:49:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/577144\/"},"modified":"2026-04-02T09:49:13","modified_gmt":"2026-04-02T09:49:13","slug":"the-realistic-30-minute-workouts-this-doctor-and-busy-mum-of-three-relies-on-for-full-body-fitness","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/577144\/","title":{"rendered":"The realistic 30-minute workouts this doctor and busy mum of three relies on for full-body fitness"},"content":{"rendered":"

Like many parents balancing work and childcare, doctor and mum-of-three Lucy Demaine<\/a>, 33, can\u2019t always make fitness<\/a> a top priority. Still, she knows just how important it is for both physical and mental health.<\/p>\n

\u2018Working as a doctor, I\u2019ve seen first-hand the effects of poor lifestyle choices on patients, and the profound impact this has on long-term health,\u2019 she tells WH. It\u2019s completely shifted how she thinks about fitness.<\/p>\n

A former elite rugby player<\/a> \u2013 she competed in the 2016 Six Nations \u2013 Lucy was once used to intense training. Now, though, her focus is on \u2018longevity, resilience and being able to fully participate in life.\u2019<\/p>\n

Below, Lucy explains how she approaches fitness today, and the sessions she swears by. <\/p>\n

\"drInstagram \/ @thedevondoctor_<\/p>\n

A former elite rugby player, Lucy’s approach to fitness has changed in recent years<\/p>\n

How to take the pressure off <\/p>\n

While she says she\u2019s still finding her feet with fitness<\/a> two years postpartum<\/a> with twins, Lucy has found a way of training that works for her. And with three young children and a very busy work schedule, it\u2019s not neat and structured. <\/p>\n

\u2018Coming from a rugby<\/a> background, I was used to structured training blocks \u2013 12-week strength cycles, fixed sessions and clear fitness progression. But that just doesn\u2019t work for me anymore,\u2019 she says. \u2018I don\u2019t know if I will train once in a week or four times. I don\u2019t know how I will feel day to day, as that depends entirely on sleep<\/a>, work and the kids. So instead, I have shifted to something much more flexible.\u2019<\/p>\n

What does that look like? \u2018I keep a bank of short workouts I can choose from depending on my energy<\/a> and time \u2013 all around 30 minutes long: upper-body, lower-body, full-body, high-intensity, or running<\/a>,\u2019 Lucy explains. \u2018That means there is no pressure \u2013 I just focus on doing some form of movement that fits into my daily life.
<\/p>\n

The workouts <\/p>\n

\u2018These are the kinds of sessions I rotate depending on how I\u2019m feeling. Nothing complicated \u2013 just simple, effective and easy to start. They work because they take 30 minutes or less, require minimal equipment and can be scaled up or down depending on energy,\u2019 says Lucy.<\/p>\n

\"shoulder<\/p>\n

womens health <\/p>\n

Upper body (30 mins)<\/p>\n

3 rounds<\/p>\n

\"goblet<\/p>\n

rebecca jacobs <\/p>\n

Lower body (30 mins)
<\/p>\n

3 rounds<\/p>\n

\"how<\/p>\n

rebecca jacobs <\/p>\n

Full body (30 mins)
<\/p>\n

Every minute on the minute (EMOM) x 20 mins<\/p>\n

Odd minutes:<\/p>\n

Even minutes (rotate):<\/p>\n

Squat x 15-20 Push-up x 10-15 Dumbbell shoulder press x 10-12 Dumbbell Romanian deadlift x 12-15 Sit-up<\/a> x 15-20 \"burpee-easy<\/p>\n

rebecca jacobs <\/p>\n

High intensity (30 mins)
<\/p>\n

As many rounds as possible (AMRAP) 20 mins<\/p>\n

Burpee<\/a> x 10Air squat x 15Alternating lunge x 20Push-up x 10200m run \"ImageRunning session (30 mins)
<\/p>\n

Option 1: Steady 5k<\/a><\/p>\n

Option 2: Intervals <\/p>\n

5 mins easy jog 10 x (1 min fast \/ 1 min easy) 5 mins cool-down Lucy\u2019s 5 tips for fitting in workouts1. Have at least one non-negotiable slot for yourself <\/p>\n

\u2018For me, that is Tuesday night netball<\/a>. It is in the diary, and it does not move.\u2019 <\/p>\n

2. Keep workouts short
<\/p>\n

\u201830 minutes is enough. It doesn\u2019t need to be perfect, just consistent.\u2019<\/p>\n

3. Stay flexible
<\/p>\n

\u2018Tired or stressed? Swap the intensity, not the habit. Something is always better than nothing.\u2019 <\/p>\n

4. Have the workouts ready to go
<\/p>\n

\u2018Having a bank of sessions you can choose from depending on how you feel takes the thinking out of it.\u2019<\/p>\n

5. Ditch the all-or-nothing mindset
<\/p>\n

\u2018Missed a session? It does not matter. Start again tomorrow. This is about long-term consistency, not perfection \u2013 something I have really had to learn since becoming a mum.\u2019<\/p>\n

After years living with endometriosis and undergoing seven rounds of IVF, Radio 4 presenter Emma Barnett turned to training with PT Frankie Holah to rebuild strength and a more positive relationship with her body. Download the Women\u2019s Health UK app to access Frankie’s full training plan.<\/p>\n

Get the app<\/a><\/p>\n

\"emma<\/a>Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. \u00a0A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n