The 30-30 workout – get fit in 20 minutes!

The 30-30 workout – get fit in 20 minutes!

Rarely would you find a person who is unfit and wants to remain that way. Everybody wants a great body, but most don't make the effort that is required to get one. What is it that stops them? No time, not enough motivation and boredom while exercising – are some reasons that people don't exercise. The 30-30 workout addresses some of these problems by being a quick workout that keeps things changing every 30 seconds.

What is the 30-30 workout?

The 30-30 workout was found by Men's Health fitness adviser Alwyn Cosgrove. Consisting of 5 exercises, this fitness regime is a great way to lose weight and get your heart pumping. What more? You can do it at home, in a park or on a terrace. 

How to do it?

Take a stopwatch and do each of the 5 exercises mentioned below for 30 seconds each, with 30 seconds of rest. Once, you do all 5 exercises you complete one circuit. You have to do a total of 4 circuits. That is you have to spend a total of 20 minutes.

One circuit consists of the following exercises

Y Squat

1.  Stand up straight with your hands in the air making a Y.

2.  Keeping your feet apart and back straight, bring down your body.

3.  Return to starting position.

Push-ups

1.    Get down on all fours and place your hands a little wider than your shoulders.

2.    Keep your feet together and strengthen your arms and legs. Make sure that your entire body is in one straight line, from head to toe.

3.    Keeping your elbows close, lower your chest till it's just one inch above the floor

4.    Hold this position for a second and bring your body up.

Right-leg reverse lunge

1.    Stand up straight

2.    Put your right leg ahead of the left leg so that there is a 90 degree angle at your knees

3.    Your left leg must be touching the floor and your thighs should make a 90 degree angle with the floor.

4.    Return to starting position.

Pushup row

1.    Get down on all fours with hex dumbbells in your hands. Make sure your hands are a little wider than your shoulders.

2.       This is like a normal push-up, only after each push up, you have to lift one of your arms towards your chest along with your body. 

Left-leg reverse lunge

1.    Stand up straight

2.    Put your left leg ahead of the right leg so that there is a 90 degree angle at your knees

3.    Your right leg must be touching the floor and your thighs should make a 90 degree angle with the floor.

4.    Return to starting position.