BeWOW: 30 On, 20 Off

This week's Be Well workout has built-in rest periods—but that doesn't mean you'll be phoning it in.

>> Want more Be Well Philly workouts? Check out the archive.

This week’s workout is super easy to follow but will challenge you from head to toe. For each of the 10 exercises below, you’ll follow the same pattern: 30 seconds of work, followed by 20 seconds of rest—repeat five times. In other words, you’ll do as many reps of one exercise as you can for 30 seconds, rest for 20 seconds, and then repeat the same work/rest pattern four more times before moving on to the next exercise.

The goal, of course, is to complete five rounds of each exercise. But if your form is beginning to suffer and you’ve had enough before you do all five, just do as many as you can! Next time you do this workout, try adding another round until you can do five. Sound good? Now, let’s get to work.

BeWOW: 30 On, 20 Off


Squats with weight

Overhead shoulder press

Lunge jumps

Band rows (or use free weights)


Triceps dips


Bicep curls

Physioball hamstring curls (or dead lifts)

>> Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.

Photo: Shutterstock