6 Ways to a 30-Minute Workout

Do you only have 30 minutes to work out? We know that time is valuable (and very limited some days!) and how important working out can be. So, we reached out to our employees for their favorite ways to use those 30 minutes of precious time. Whether you’re squeezing in workout time on your lunch break, or only have 30 minutes, we have you covered. 1. 6 rounds of 5 minutes of varying intensity.

• 1 minute easy
• 1 minute moderate
• 1 minute hard
• 1 moderate
• 1 minute rest

This little pyramid of intensity has a small warm up built in before you get up to speed. That fourth minute of moderate intensity following a hard effort is great practice at maintaining some intensity after a big push. 2. 3 rounds of 9 minutes on, 1 minute off. This is a great one for building up volume, coming back from an injury or just easing into longer workouts. The work time can be adjusted to meet your needs. If you’re just starting, or getting back into working out, try 4 minutes on, 1 minute off to allow for more rest and ease into endurance. 3. 1 minute on, 1 minute off using your 2K split until failure, or until 30 minutes is up. Use your 2k pace and hit those 1 minute pieces at or faster than your 2K pace and try to hold on for all 15 rounds. 4. Decrease pace every 5 minutes. Pick an easier pace to start, and every 5 minutes lower your split. Below is an example split breakdown. Adjust split targets based on your abilities.

• 0-5 min @ 2:24/500 meters
• 5-10 min @ 2:22/500 meters
• 10-15 min @ 2:20/500 meters
• 15-20 min @ 2:18/500 meters
• 20-25 min @ 2:16/500 meters
• 25-30 min @ 2:14/500 meters
  1. 10 minutes on each machine: Row, ski, ride at a steady state.
  2. 2 minutes on each machine, alternating until 30 minutes is up.
  3. 4 minutes on each machine, then 3 minutes, 2 minutes and 1 minute. Try to get a little bit faster each round.