BeWOW: Blast Calories with a 30-Second Interval Workout

A high-intensity, 25-minute workout to get your heart pumping.

Get your stopwatch ready! Each round of this week’s workout will feature two exercises, which you’ll alternate between in 30-second intervals, completing each five times before moving on to the next round. So, each round will last for five minutes. Rest for one minute between rounds before moving on. There are five rounds of paired exercises, for a total of 25 minutes of work and five minutes of rest. If you’re short on time or just starting out, you can decrease the time for each exercise or decrease the number of times you go through each round. Good luck!

BeWOW: The 30:30 Challenge

Squat jumps : Push-ups

Lunge jumps : Rows (use a band, weight, or machine)

Lateral lunge : Overhead press

Deadlift : Tricep dips

Plank : Bicep curls

Explanation of exercises
*Click the links below for video how-tos

Squat jumps: Stand with feet hip-width apart and perform a squat, dropping your rear until your knees are just behind your toes and your hamstrings are parallel to the floor. As you stand, propel yourself upwards and jump. Return to standing and squat again.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Lunge jumps: Start standing with feet together and step forward with the left leg into a lunge, bending knee to about 90 degrees. Jump as you stand back up and switch legs before you land, so your right leg is forward. Lunge again, then jump, putting your left leg forward, and so forth. Left and right counts as one.

Bent-over rows: Hold a dumbbell in each hand with feet shoulder width apart and knees slightly bent. Bend forward from the waist, keeping your spine straight and letting your hands fall forward in front of you. Pull the dumbbells back (you should feel like you’re rowing a boat), squeezing your shoulder blades.

Lateral lunge: Standing with feet together, step to the side in a lunge, making sure your knee doesn’t bend past your toe. Return to standing and lunge on the other side.

Overhead press: Holding free weights in each hand, stand with the weights at your shoulders (elbows forming 90 degrees beside your head), hips tucked under, and abs very strong. Pressing both hands to the ceiling, straightening both arms, and return to the starting position.

Deadlifts with dumbbells: Hold dumbbells with arms extended down so they’re resting on your thighs, feet shoulder-width apart. Keeping shoulders back and abs tight (and without locking your knees), bend at the hips and let the weights lower towards the floor, going as far as you can without bending your knees too much. Drive your heels in to the floor and stand to return to the starting position.

Tricep dips: Sit on a bench or chair with your hands gripping the edge, fingers forward. Scoot your butt off the edge and walk your feet out a few steps. Drop your body and bend your elbows until they’re at 90 degrees. Push yourself back up until your arms are extended all the way.

Plank: Get in push-up position, resting on your elbows; keep back, hips, and legs in a straight line. Hold.

Bicep curls: Hold dumbbells at your side with palms facing forward. Pretend your elbows are glued to your midsection and curl the weights toward your shoulders, keeping your upper arms still. Slowly return your weights to the starting position.

>> 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