30 x 3 and 30/20/10 Workout

30 x 3 Workout

Are you looking for a fast, efficient and equipment free workout that will challenge your entire body? The 30 x 3 Workout is perfect for beginners – it can be done in a gym, in the privacy of your home or at the park while your kids play. Ready for a challenge?

30 seconds WORK, 30 Seconds REST, 30 Minutes (thus the 30 x 3) and you’re done. Complete this circuit 6 times for a great, heart pounding workout.

30 Seconds: Squat Jump

30 seconds: Rest

30 Seconds: Mountain Climbers

30 seconds: Rest

30 Seconds: Jumping Switch Lunge

30 seconds: Rest

30 Seconds: Jumping Jacks

30 seconds: Rest

30 Seconds: Burpees

30 seconds: Rest

 

Repeat for a total of 6 circuits

 

30/20/10 Workout

Need a little more of a push? Try the 30/20/10 Advanced Circuit

 

30 seconds Strength, 20 seconds Cardio and 10 Seconds REST = 30 Minutes and you’re done. Complete this circuit 6 times for a great, advanced full body workout.

 

30 Seconds: Squat

20 Seconds: Squat Jump

10 Seconds: Rest

30 Seconds: Pushup

20 Seconds: Mountain Climbers

10 Seconds: Rest

30 Seconds: Alternating Reverse Lunge

20 Seconds: Jumping Switch Lunge

10 Seconds: Rest

30 Seconds: Bench Dips on a Chair

20 Seconds: Jumping Jacks

10 Seconds: Rest

30 Seconds: Plank with Shoulder Tap

20 Seconds: Burpees

10 Seconds: Rest

 
Repeat for a total of 6 circuits

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