If you prefer to practice social distancing right now, here is a High Intensity 30:30 workout which can be done in the comfort of your own home. 30:30 just means that you work hard for 30 seconds and then recover (sort of) with lower intensity movement for 30 seconds.
I tried this workout at home, and, although I was tempted to film you guys a video, I realized I would have to wait until I practiced a few more times so I wouldn’t have a puddle of sweat forming underneath me…so maybe next time! Please note that we have provided modifications of each exercise for those of you who prefer to engage in a lower intensity workout.
Start by warming up for 3-5 minutes (this could be stepping on and off of a stair, jogging in place, walking on the spot or around the house, doing jumping jacks, or using a piece of cardio equipment if one is available to you. Then, complete 2-3 sets of each of the following 5 exercise sequences. Perform the first exercise for 30 seconds at high intensity, followed immediately by 30 seconds of the second exercise at a light(er) intensity, to allow for active recovery.
In short form, the workout looks like this (note: click on the individual exercise to link to a video tutorial):
Warm up for 3-5 minutes, then complete 2 -3 sets of the following:
1. High Intensity – Jump Squat 30 secs (modification: squats)
Low Intensity – Jog or walk on the spot 30 secs
2. High Intensity – Plank Jacks 30 secs (modification: plank step-outs)
Low Intensity – Jog or walk on the spot 30 secs
3. High Intensity – lunge step-ups 30 secs (modification: march jacks)
Low Intensity – Jog or walk on the spot 30 secs
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4. High Intensity – Pushups 30 secs (modification: incline push-ups)
Low Intensity – Jog or walk on the spot 30 secs
5. High Intensity – Side to side jumps 30 secs (modification: low side steps)
Low Intensity – Jog or walk on the spot 30 secs
Cool down for 3-5 minutes (similar to the warm-up above).
Good luck and please let us know how you did below (or better yet, tag us in a picture or video!).
