30:30

On those days that time is limited but you would still like to complete a relatively challenging metabolic conditioning workout, the 30:30 workout provides an excellent option for how to perform a lot of exercise in a short period of time. The 30:30 workout is so-named because it involves 30 seconds of a moderate- to hard-intensity exercise followed by 30 seconds of rest or active rest with a low-intensity exercise, which is one way to complete a 30:30 workout shown by the kettlebell workout below. A different way is to perform a challenging exercise for 30 seconds followed by a relatively easy, less challenging exercise for 30 seconds so that you are performing an active recovery, continuing to exercise at a low intensity while recovering from a high-intensity exercise, as opposed to a passive recovery where you rest with no bodily movement. The workout below is an example of how to alternate between high-intensity work and lower-intensity active recovery.

The following exercises are selected from the kettlebell workout for core strength. Set a timer for 15 minutes and perform each exercise for 30 seconds and then rest for 30 seconds before moving on to the next exercise in the circuit. One full circuit will last five minutes; complete three sets.

Goblet squat

Right arm overhead press

Left arm overhead press

Right arm bent-over row

Left arm bent-over row

Workouts don’t need dramatic changes to impose different stimuli on your body. Simply making a few minor adjustments to variables such as repetitions, tempo, and rest interval can provide a significant change to your program. If you know your busy times of the year, such as preparing to present at the annual meeting, budget-planning, getting the kids ready to go back to school, preparing for the end of a semester, hitting a quarterly sales goal, completing a project by an important deadline, or any other time when other parts of your life will interfere with your ability or that can really eat into your ability to make time for exercise, knowing how to use a timer to schedule quick, effective workouts gives you practical solutions to help you maintain your gains.