6 Ways to a 30-Minute Workout

Do you only have 30 minutes to work out? We know that time is valuable (and very limited some days!) and how important working out can be. So, we reached out to our employees for their favorite ways to use those 30 minutes of precious time. Whether you’re squeezing in workout time on your lunch break, or only have 30 minutes, we have you covered.

1. 6 rounds of 5 minutes of varying intensity.

• 1 minute easy
• 1 minute moderate
• 1 minute hard
• 1 moderate
• 1 minute rest

This little pyramid of intensity has a small warm up built in before you get up to speed. That fourth minute of moderate intensity following a hard effort is great practice at maintaining some intensity after a big push.

2. 3 rounds of 9 minutes on, 1 minute off.
This is a great one for building up volume, coming back from an injury or just easing into longer workouts. The work time can be adjusted to meet your needs. If you’re just starting, or getting back into working out, try 4 minutes on, 1 minute off to allow for more rest and ease into endurance.

3. 1 minute on, 1 minute off using your 2K split until failure, or until 30 minutes is up.
Use your 2k pace and hit those 1 minute pieces at or faster than your 2K pace and try to hold on for all 15 rounds.

4. Decrease pace every 5 minutes.
Pick an easier pace to start, and every 5 minutes lower your split. Below is an example split breakdown. Adjust split targets based on your abilities.

• 0-5 min @ 2:24/500 meters
• 5-10 min @ 2:22/500 meters
• 10-15 min @ 2:20/500 meters
• 15-20 min @ 2:18/500 meters
• 20-25 min @ 2:16/500 meters
• 25-30 min @ 2:14/500 meters

By focusing on switching the pace up and going faster the workout is broken into six 5-minute chunks and the time can seem to fly by.

5. 400 meters easy, 100 meters hard.
Focus on staying controlled and breathing under control for the 400m pieces, and hit those 100m at a level that will allow you to stay on the erg. Another great way to make time fly by. An employee favorite is to use this for a 5k, or until 30 minutes is up.

6. 30 minute max Calorie row, interrupted every 5 minutes to complete 1 minute max shoulder press.
Set the performance monitor for 30 minutes. Every 5 minutes hop off and complete 1 minute of shoulder presses with a weight you can comfortably move. Sub in push-ups or sit-ups if you don’t have access to weights.

BONUS: Have all three machines? Here are a few multi-erg workout suggestions:

1. 10 minutes on each machine: Row, ski, ride at a steady state.
2. 2 minutes on each machine, alternating until 30 minutes is up.
3. 4 minutes on each machine, then 3 minutes, 2 minutes and 1 minute. Try to get a little bit faster each round.

Have fun with these workout ideas!

Note: If you want to try something different using all three machines, check out the Ergathlon feature. Ergathlon allows you to connect up to three different ergs (RowErg, SkiErg, BikeErg) into one workout so that your results on each are combined to give you your final time. Check it out!