The 30-Second Compound Workout

This workout is designed to work several muscle groups at once in an interval format.  You'll perform 30-second intervals using compound movements for the upper and lower parts of your body.  Compound movements are multi-joint exercises that work several muscle groups at once and they tend to be more functional than isolated exercises that work just one muscle.  Some benefits of doing compound-based workouts include more rapid calorie burn, improved coordination and joint stability and increased strength.

As there are only two movements, add this workout into a cardiovascular or core routine.  Do not perform these continuously for an extended amount of time.  Any repetitive movement can cause more harm than good over time.

Warm up and stretch thoroughly for 10 minutes.  Chronically tight?  Do it longer!

Choose an upper body compound movement such as a push up or pull up.

Choose a lower body compound movement such as a squat or lunge variation.

Perform your lower body movement for 30 seconds followed by your upper body movement for 30 seconds.

Add rest periods and water breaks throughout as needed but limit the duration of your rest periods to no more than 90 seconds.

Repeat for 3 rounds.  Be sure to stretch thoroughly at the end of this workout.

Some workouts may not be suitable for everyone.  Modify this workout based on your individual needs and cardiovascular fitness level.  Please consult a physician if you are new to exercise.  Discontinue this workout if you experience light-headedness, dizziness, lower back pain, joint pain or if you feel faint. Lighten the intensity, break or stop if you cannot maintain a "breathy conversation."  Break briefly as needed throughout.  Drink water throughout.  Email for if you have specific issues or concerns.  Email if you have questions.

It's not too late to have a healthier day!