Tuesday 11 July 2006: 30/30 INTERVALS

30/30 Intervals

30/30 Intervals are going to become a familiar friend to those who frequent this blog. The basic concept is simple: 30 seconds of work followed by 30 seconds of rest in a continuous cycle for the specified time. In today's workout, we'll be performing two exercises using a 30/30 pattern for a total of twenty minutes. The key to this strategy is to go hard, but not too hard, during the 30 seconds of work. Remember, you will only have 30 seconds to recover, so make sure you don't burn out completely during the work-phase.

Today's workout offers you a choice: Jumping Jacks or Rope Jumping for exercise one and Burpees, Squat Thrusts, or Half-Squats for exercise two.

To do a Half-Squat:
(1) Stand with feet approximately shoulder-width apart, arms extended in front of you, (2) While looking forward and keeping your back straight, squat down until your thighs are parallel to the ground, (3) Stand up straight.

To do a Squat Thrust:
(1) Stand with your arms by your sides, (2) Squat down until your hands are on the ground next to your feet, (see photo) (3) Jump slightly and thrust your feet straight back landing on the balls of your feet with your body in push-up position, (see photo) (4) Jump again and bring your feet back under your body as you were in Step 2, (5) Stand up.

To do a Burpee:
Follow the above instructions for a Squat Thrust with the following modifications - (3b) Perform a push-up, (5) Instead of standing, jump straight up as high as you can. (see photo)


  • Jumping Jacks - 10 minutes
  • Half-Squats - 10 minutes


  • Rope Jumping or Jumping Jacks - 10 minutes
  • Half-Squats, Squat Thrusts, or Burpees - 10 minutes

  • Rope Jumping - 10 minutes
  • Burpees - 10 minutes

Post results to Comments.


david d said...

By they letter of the law, I did the Basic workout today. I tried to make sure I did at least 30 jumping jacks and 20 half-squats. I always did at least that, sometimes I did a few more. The half-squats were more difficult than I thought they would be, specifically aroun dthe 7th to 10th minute. My knees aren't hurting, but they are uncomfortably weak right now :) Have a great day! David D

Kirstie said...

30sec Jump Rope x 10
30sec Half-Squat x 9
30sec Squat Thrust x 1

There wasn't much variety. I found the squats boring, although my quads hurt! It didn't feel as intense. I feel like I still need to go on a 3 mile run to finish my workout. I enjoyed jumping rope.

JME said...

30sec Fast Rope x 10
30sec Burpees x 10 = 77 reps

Whose idea was this 20 minute thing anyway??? This is a humbling workout. Good work with those squats David. Anyone who was bored today clearly wasn't doing burpees! Remember to push HARD during the 30seconds, just not too hard. By the 5th or 6th set of Burpees, I was officially in survival mode.