Strong and Lean Triple Set Workout

Jill Conyers | Fitness, Health & Happiness is a health and  fitness community where you can find information, inspiration and share your fitness dreams and goals. 

Longer isn't always better. With these 20 second intervals you'll build strength and burn fat, if you do them right. The goal is to perform each exercise as fast as possible with PERFECT FORM. After each 20 second interval you'll rest for 60-seconds. This allows your body to fully recover after each set so you can give it your all on the next one.

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Longer isn’t always better. With these 20 second intervals you’ll build strength and burn fat, if you do them right. The goal is to perform each exercise as fast as possible with PERFECT FORM. After each 20 second interval you’ll rest for 60-seconds. This allows time for your body to fully recover after each set so you can give it your all on the next one.

Do this workout 3 days a week combined with 2 days of cardio or alternate with a combination of this triple set workout and a 30-30 interval workout.

Perform each exercise in a set for 20-seconds one after the other. Then, rest for 1 minute, and move on to the next set. Repeat. Warm up and cool down for 5 minutes.


  • timer
  • dumbbells
  • box or step (~6-inch elevation)
  • box or chair
  • mat (optional)

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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.

Spiderman Push-Up (1) Assume the standard push-up position. (2) As you lower your body toward the floor, lift your right foot off the floor, swing your right leg out sideways, and try to touch your knee to your left elbow. (3) Continue to alternate back and forth. Each pushup is a single rep. Targets: pectoralis major (chest), deltoids, triceps, core

Decline Push-Up (1) Place your feet on a box or bench and perform a push-up. Position your palms so they are directly under your elbows and brace your core. Your neck should be straight and your eyes focused on the floor in front of you. Keep your abs tight. (2) Inhale, bending your elbows and lowering 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

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

Elevated Front Foot Split Squat (1) Holding dumbbells in both hands at arms length by your sides with palms facing inward. Stand in a staggered stance, your right foot in front on a 6-inch step or box. Your left heel should be raised. Keep your abs tight and shoulders back and squared over your hips. (2) Slowly lower your body as far as you comfortably can. Keep your back straight being careful not to lean forward. (3) Pause, the push yourself back up the start position as quickly as you safely can. (4) Complete the prescribed number of reps and repeat with the opposite foot on the step. Targets: glutes, quads, hamstrings

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

Plank Jack (1) Lower yourself into a plank so you are resting on your elbows and forearms and up on your toes with your legs straight and feet together. (2) Jump both feet out in the opposite direction and then jump them back together. (3) Repeat this jumping motion making sure your core is engaged the whole time. Targets: abs, glutes, hip flexors, lower back

Mountain Climber (1) Start in a plank position with your feet hip width apart. (2) Bend your right knee and with a springing movement, bring your thigh under the right side of your torso. (3) Quickly spring back out to the start position while jumping your left knee in toward your torso. Keep your pace as fast as possible. Targets: cardiorespiratory system, chest, shoulders, lower abs, traverse abs

Burpees (1) Start in plank position, with your feet hip-width apart. Bend your knees, and springing off both legs, get into a crouch position. Quickly extend your legs and jump both feet back behind you into the starting position. Repeat. Keep your abs tight your body straight and don’t let your lower back drop. Targets: glutes, hamstrings, quads, triceps

Reverse Lunge Single Arm Press (1) Hold a dumbbell in your right hand next to your shoulder, your palm facing in. (2) Lunge backward with your right leg and lower your body into a reverse lunge as you simultaneously press the dumbbell straight above your shoulder. (3) To return to start position, lower the dumbbell as you push yourself back up. That’s one rep. (4) Complete the prescribed number of reps, then switch arms and legs and repeat. Targets: quads, glutes, hamstrings, calves, deltoids, middle deltoids, 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

You might also like, the Total Body 30-30 Interval Workout.

Let me know if you have any questions about the workout or if you have a specific fitness related topic you’d like to know more about.

be the best version of YOU


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  4. CourtneyLynne says:

    Ooooo I’m all about workouts I can do at home! I will have to give this a try!

  5. What a great workout set. I am starting to get back into the routine, I will be adding this to the list.

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  7. Killer set! I like how you explained each of the movements in detail!

  8. Oh man that first set would KILL me, but maybe that’s why I should do it? Push ups and I are not friends. I just can’t stand them, lol, no matter how good they are for me! The 20 seconds would for sure be enough to get a burn out, especially with good form and really concentrating. So many times people rush through exercises and workouts, but if you take the time for each exercise, 20 seconds is plenty of time!

  9. Awesome workout Jill and awesome link-up. I love how you go into so much detail about each workout and break it down for your readers. Thanks again pinned!

  10. This looks like an intense workout! I’m doing a 5k obstacle course where there are lots of 8 point burpees and I’m not looking forward to that. This will make a great training tool!

  11. I really need to get my pushup strength back…it’s embarrassing lol. I love front foot elevated split squats! So tough on the quads.

  12. Spiderman pushups, mountain climbers and burpees are some of my favorite moves. Looks like a great workout! Pinned!

  13. I am trying to get back in shape. What I have done is changed my eating habits drastically. Now time to get moving. Thank you fir inspiring me

  14. I’ve never tried a plank jack before, I like that you have a variety of moves here! And that yoga bag is too cute!

  15. Great workout! I need to get back on track for 2016

  16. I seriously need to get back into working out before spring. I’m in terrible shape!

  17. Always great stuff here Jill and I can usually find a few new moves, which I LOVE!

  18. Short and intense. Just the way I like it! Thanks for this Jill!

  19. I am going to try this out tonight! I am always looking for fantastic new workouts!

  20. This makes me want to work out. I honestly do not know when I would have the time though. I always feel like I have way to much to do with very little time.

  21. Eek! These are no joke! I struggle hard with push-ups and push-up related activities, although I’m working on it.

  22. Ooh, can’t wait to try out this workout, Jill! And I can’t wait to participate in this link up! I’ll have to plan my blog posts accordingly. 🙂 Hope you’re having a great Monday!

  23. What a great work out! I’ll see if I can give some of this a try.

  24. What a great workout! I am keeping track of all that you share! Hopefully in another month or so I will be ready to attack some of these – I am trying to get on my elliptical for 40 minutes/day right now, and that seems to be difficult enough!

  25. This sounds incredibly difficult but great for improving body tone. I definitely need to pin this that is for sure!

  26. Another great workout, Jill. I love triple sets. Just did that in one of the Hammer/Chisel workouts today!

  27. I like that you give a time space to rest before continue to next exercise! Great workout!

  28. What a great workout! I’ll add it to my “to-try” list!

  29. These sets don’t sound easy, but I’d like to try them. I like to workout at home when I can’t go out to walk and jog.

  30. Robin Rue (@massholemommy) says:

    I really do need to get back on track. I have been eating like crap and not working out since Christmas and I need to get back into it.

    1. You’ve come to the right place Robin! Workouts and support to get you back on track. Feel free to contact me if you have any questions.

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