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30-10 repeat exercise workout

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On Thursday, my girlfriend, Tiffani, and I went over to a large park called Cacoosing. It is one of my favorite places to workout because there are so many exercise options. It has park benches and picnic tables, soccer fields, baseball fields and large stretches of open fields. The park is usually hopping with some sort of sport practice and other people walking or exercising. Tiff and I started our workout by warming up running the bases on the baseball field. After this, we  started the 30 second hard, 3 times, with 10 second rest exercises.

30-10 Repeat Exercise Workout

When doing these exercises you want to pick exercises that work either your whole body like planks, mountain climbers, jumping jacks or pick ones that target each area one at a time: arms, legs, abs. You will do as many of the exercise as possible in 30 seconds going as hard as you possibly can. You will take a 10 second break – it’s not much – and repeat the exercise 2 more times, totaling 3 – 30 second exercises. In between each of the sets, either walk, jog, run or if really ambitious do hill sprints!


  • Jog/Run 3 to 5 minutes

30-10 Exercises x 3:

  • Pushups off bench – 30 seconds x 3 – 10 second break

  • Jog for 3 minutes
  • Bicycle crunches – 30 seconds x 3 – 10 second break

  • 3 hill sprints – running up a hill as fast as you can!
  • Sumo Squats –  30 seconds x 3 – 10 second break

  • Jog 3 minutes
  • Push Ups – 30 seconds x 3 – 10 second break

  • Jog/Walk 3 minutes
  • Wall Sits – 30 seconds x 3 – 10 second break

  • 3 hill sprints – running up a hill as fast as you can!
  • Planks – 30 seconds x 3 – 10 second break (sorry no picture)

Finish the workout off with 3 Bear crawl hills – HARD!

3 sets of sprints – as FAST as you can

Cool Down:

  • Jog/Walk 5 minutes

This 30-10 exercise circuit is hard as hell all get out! You will be dripping sweat and will feel the workout in every area. The great part about this workout is you can alter it to your liking. If you want to add different exercises, go for it! If you want to do the exercises for 45 seconds instead of 30, be my guest. The sky’s the limit with this workout. What I like about this workout is you also have a target: 30 seconds hard. You want to reach those 30 seconds and be exhausted each and every time you do them. You can’t wait until the 3rd 30 seconds are reached because you are beyond tired. I really feel having a target is a great way to push yourself. If there is no target time, I feel I don’t necessarily push myself as hard as when I see 30 seconds approaching on my phone timer.

How about you? Ever do a circuit workout? Do you give yourself a target, a certain # of sets of an exercise or a certain targeted time? 

Give this workout a try, you will thank me later!

About Lesley

I am a 29 year old Pennsylvanian who enjoys running, good eats, family and friends!

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