Why this 30-minute workout is more effective than an hour

WHAT YOU NEED

A stopwatch, your phone will work. That’s it! 

HOW IT WORKS

• 5 exercises

• 4 minutes of work, 1 minute of rest for each exercise

• You will perform each exercise in an ‘Every Minute On the Minute’ format. That means that you start each exercise set on the minute. (0:00, 1:00, 2:00 and so on)

• Once you compete the number of reps within the set you will have the remainder of that minute to recover before staring the next set.

• The quicker you complete the exercises the more time you will have to recover before staring the next set. (If you complete 20 squats in 40 seconds then you will have the remaining 20 seconds of that minute to recover before starting on the minute again).

• Try to add one rep of each exercise each minute, if you complete 20 squats in minute one, complete 21 in minute two and so on.

• After 4 minutes of work you will have 1 minute of complete rest before moving onto the next exercise

• If you are a beginner, start each round with 5 fewer reps than recommended below. If you are advanced, start each round with 5 extra reps to challenge yourself.

THE EXERCISES

1 – SQUATS

Stand with feet shoulder width apart. Keep your weight in your heels as you sit back into the squat, mimicking the same motion as sitting in a chair. Stand back up and repeat.

2 – PLANK UPS

Start in a low plank position, on your toes and forearms, keeping a straight line from your heels, through your hips and all the way up your spine. From there, step up from your forearms onto your hands, into a high plank or pushup position. Return to low plank and repeat.

3 – TUCK JUMPS

Start with feet shoulder width apart. Create some momentum by bending the knees to prepare the body for a jumping motion. Jump your knees up to your chest and try to land softly with slightly bent knees. Find your balance again before repeating.

4 – PUSH-UPS

Start in high plank position, on your toes and on your hands – hands a little wider than shoulder width apart. Ease your chest to the floor, and push back to high plank. Avoid arching the back too much by sucking the belly button up and in. Beginners can modify the push up by starting on their knees and their hands and repeating all of the steps above.

5 – CHEST TO FLOOR BURPEES

Stand with feet shoulder width apart, bend the knees taking your hands to the floor. Kick your feet back as far as you can and lower your chest to the floor. Reverse those steps until you are standing upright again on both feet and then repeat.