Build and burn intervals for a strong, lean body.
This workout is another option for getting it done and in less time.
Short intervals with rest allow you to effectively use heavier weights while keeping your muscles under tension for a significant period of time.
And, because you’re limiting your rest to 30 seconds, you’ll be able to burn more calories in less time and boost your metabolism for hours after your workout.
For each exercise, you’ll work for 30 seconds and then rest 30 seconds. Perform each exercise as a circuit, doing one set of each exercise in succession. Do as many reps as you can in 30 seconds per exercise, rest 30 seconds, and then move on to the next. Do 1-4 sets based on your fitness level.
- step, bench or chair
- mat (optional)
Download to print Total Body 30-30 Interval Workout
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MODIFY BASED ON YOUR INDIVIDUAL FITNESS LEVEL AND NEEDS
When choosing weights, each exercise should challenge your muscles enough that you struggled toward the end, but you’re able to complete the prescribed number of reps. If any exercise is too hard, use a lighter weight, choose an easier variation of the move or increase the rest time. If an exercise feels too easy, use a heavier weight, choose a harder variation or decrease the rest time.
- Keep your core tight
- Shoulders blades down and back
- Don’t skip the warm-up or stretching.
- Use proper body alignment and good form.
- Reps and rest periods should be based on your fitness level.
- Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
- Gradually increase intensity based on your progress.
I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.
High Knees (1) stand with your feet hip-width apart. Jog in place bringing your knees up in front as high as you can. Keep your pace as fast as possible. Lean your upper body back and tilt your pelvis forward and upward toward the ceiling. Targets: cardiorespiratory system, abs, hips, quads, calves
Wall Sit (1) Stand about 1 1/2 feet away from the wall in start position. (2) Lower yourself down until your thighs are parallel with the floor or until your legs form a 90-degree angle. (3) Hold this position for the prescribed amount of time. (4) Keep your abs tight and your shoulders and back flat against the wall. Targets: glutes, hamstrings, quads
Pushup (1) Lie face down with your legs straight out in behind you and your feet together. (2) Bend your elbows and place your palms on the floor put to the sides of your chest. Position your palms so they are directly under your elbows. When your arms are bent they should form a 90 degree angle. (3) Your neck should be straight and your eyes focused on the floor in front of you. (4) Keep your abs tight. (5) Straighten your arms so that your body is hovering over the floor, balancing on your palms and the balls of your feet. (6) Bend your elbows and lower your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs
Scissor Kicks (1) Lie on your back with your legs straight out in front of you. Place your hands under your hips with your palms flat on the floor for support. (2) Keeping your legs straight, raise them to a 45-degree angle about 1 1/2 feet off the floor. Exhale and scissor your legs back and forth, brining your right leg over your left and your left leg over your right. (3) Move your legs up and down an imaginary ladder, scissoring them as high as you can and as low as you can without touching the floor. Keep your core tight to support your back. If your back begins to arch you’re going too low with your legs. Targets: lower abs, inner thighs
Dumbbell Stepup (1) Hold a dumbbell in each hand down by your sides at arms length. (2) Stand in front of a bench or step, and place your left foot firmly on the step. (3) Press your left heel into the step and push your body up until your left leg is straight. (4) Lower your body back down until your right foot touches the floor, and repeat. (5) Complete the prescribed repetitions with your left leg, then do the same number of reps with your right leg. Remember: The step should be a very stable surface and high enough so that your knee is bent 90 degrees. Keep your shoulders back. Targets: glutes, hamstrings
Alternating Lunge (1) With a dumbbell in each hand down by your sides, stand with your feet hip-width apart, with your weight in your heels. Pull your abdominals in and stand with your shoulders squarely over your hips. (2) Lift your left leg, leading with your heel, and step forward in an elongated stride. As your foot touches the floor, bend both knees until your left thigh is parallel to the floor and your right thigh is perpendicular to it. Your right heel will be off the floor. Exhale and press off the ball of your foot, stepping back into the starting position, and repeat, alternating legs. Make sure your knee never extends past your toes. Keep your eyes focused forward. Keep your spine straight and your abs tight througout the entire movement, with your shoulders squared over your hips. Lunge on each leg is one rep. Targets: glutes, hamstrings, quads, calves
Tricep Dip (1) Stand with your back to a bench or chair. Bend your legs and place your palm on the front edge of the bench. (2) Position your feet in front of you so that most of your body width is resting on your arms. (3) Keeping your elbows tuck along side your sides, bend your arms and slowly lower your body until your upper arms are parallel with the floor. (4) Your hips drop straight down toward the ground. (5) Hold for a beat, then exhale and straighten your arms back up to the starting position. Be careful not to lower your body too far. Do not lean forward or away from the bench. Targets: triceps
Plank with Shoulder Tap (1) Start in a push-up position except keep your hands directly under your shoulders instead of outside of your chest. (2) Legs are straight out behind you with feet together. (3) You are balancing on your palms and the balls of your feet. Hold this position. (4) Alternate tapping your shoulders with your torso and hips squared to the ground and no movement. Perform for the prescribed number of repetitions. Left shoulder tap and right shoulder tap is one rep. Targets: abdominals
Jump Squat (1) Stand with your feet hip width apart with toes pointed outward. (2) Lower yourself down until your quads are parallel to the ground, abs are tight, shoulders over the hips. (3) Then, from the mid-point position, exhale and explode upward as high as you can. (4) Land back down in a firm stance, reset quickly and repeat. Be conscious of keeping your spine straight. Keep you eyes focused on the ground in front of you. Don’t arch your back. Pull your belly button upward. Targets: quads, calves, glutes, hamstrings
Squat (1) Holding dumbbells in both hands, stand with your feet shoulder-width apart with your weight on your heels. Keep your abs tight and stand with your shoulders over your hips. (2) Sit back and down as if you were sitting down in a chair. (3) Keep yoour back straight being careful ot to lean forward, and lower yourself down until your thighs are parallel with the floor. (4) As you exhale, push through your heels and squeeze your glutes, straighten your legs and stand back up. Targets: glutes, quads, hanstrings
Push Up to Side Plank (1) Start off in a push up position on the floor with your toes extended out and arms at shoulder level. (2) Perform a push up and then come back up shifting your weight to one side of your body twisting to one side and bringing the arm on the twisted side up towards the ceiling. (3) Hold this position for a count then return back to the starting position for another push up alternating sides. Targets: chest, shoulders, triceps
Jumping Jacks (1) Stand with your feet together and your hands down by your side. (2) In one motion jump your feet out to the side and raise your arms above your head. (3) Immediately reverse that motion by jumping back to the starting position. Keep your pace as fast as possible. Targets: cardiorespiratory system
Next week is the #ITBF debut!
Help us spread the word!
Jen and I had planned that we would share all of the link-up details today, but we both chose less screen time and more family time during the past week which meant very little computer time to finalize all the details. Instead of rushing just to get it done as planned we decided to postpone the details making sure everything is done right the first time.
We’re taking fitness and adding a learning component, LEARN & BURN!
Just so we’re not leaving you hanging, consider Jen and I your virtual personal trainers. Not only will we create amazing effective workouts, we’re also going to share a lot of what we have learned as fitness professionals to give you the tools, information and resources you need to crush your fitness goals, stay fit and feel amazing.
Every month is planned around a theme taking you from learning and workouts, exercise variations to progressions.
How will you contribute to the link-up? Share your all-things-fitness related posts, inspiration, workouts and motivation.
One more thing. I’ve heard repeatedly that people want to join link-ups, but they forget. I get it. I’m the same way if I don’t add them to my calendar. I’ve got a solution! Join the Inspired to Be Fit mailing list for short and sweet weekly reminders to join the #ITBFFamily every Monday.
This mailing list will not be used for anything other than the Inspired to Be Fit weekly reminder.
Join us Monday, January 4 to kick off the new year and INSPIRED TO BE FIT!
I’m sharing this workout with friends at Fit Foodie Mama.
Do you have any questions about #ITBF? Did you take a break from screen time during the holiday weekend?
be the best version of YOU