Dirty 30s: the 30 second interval workout

12 Sep

This is one of my favorite workouts from the High Intensity Training class I teach. See, I measure a good workout by how much fun I have, how much I sweat, how many calories I burn and most importantly how quickly I’m in and out of the gym.

Dirty 30s are an interval training workout which means you alternate short sections of hard work with easy rest/recovery sections. I love interval training because it’s one of the BEST ways to burn a lot of calories in a short amount of time. Plus it  increases what’s called your afterburn.  That means you’ll burn and extra 100 calories for the 24 hours period after your interval workout. Beautiful thing right? Come on, who doesn’t want to get the same calorie burn as running a mile while watching TV:)

Ok, so why is it called dirty 30s? Each interval is 30 seconds long and sometimes well,  I just like to rhyme the names of my workouts..dirty and 30..you get the picture. Oh yeah plus you’ll burn some serious calories and get in and out of the gym in about 30 minutes!

Instructions:

  • You can do any kind of cardio you want for this workout. Try…running outside or on a treadmill, biking,using the elliptical trainer, jump roping or try things like jumping jacks, squat thrusts and high knees.
  • Each interval is 30 seconds long. Push yourself hard for those 30 seconds, on a scale of 1-10 (1 being lounging on the couch and 10 being an all out sprint) aim for 6-8. You shouldn’t be able to keep up a conversation while doing the intervals.
  • walk  or slow to an easy pace during the  rest/recovery time

Beginner:

  • Warm up with 7-10 minutes of easy cardio
  • Try 6 x  :30 second intervals with about 60-90 seconds of recovery between them
  • Cool down for 5-7 minutes

Intermediate:

  • Warm up with 7-10 minutes of easy cardio
  • Try 10  x :30 second intervals with 60 seconds of rest between them
  • Cool down for 5-7 minutes

Advanced:

  • Warm up with 10 minutes of easy cardio
  • Try 12-15 x :30 second intervals with 30 seconds of rest between them
  • Cool down for 5-7 minutes
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3 Responses to “Dirty 30s: the 30 second interval workout”

  1. wannabebrazilian September 13, 2011 at 1:49 am #

    I LOVE interval training, and thanks for posting this “dirty 30s” idea. Can’t wait to give it a shot 🙂

    • Caitlin September 13, 2011 at 6:18 am #

      Let me know what you think. Hope you like it!

    • Caitlin September 13, 2011 at 6:21 am #

      I love your blog…which theme did you use?

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