Buzz
If staying consistent with workouts is a challenge, perhaps it's time to rethink your approach to fitness. For example, a less-than-ideal session is far better than skipping altogether. Give Nate Green’s 3 x 30 routine a try—just 30 minutes of your time.
Here’s what the 3 x 30 routine entails:
30 seconds of physical activity
30 seconds for stretching or resting
A total of 30 minutes, ideally in the morning to ensure it’s done
Whether you're building a new exercise habit or you’ve fallen off track after being once fit, Green—an online fitness coach and author—offers a flexible, no-equipment bodyweight workout you can do at home. Here’s how to get started:
Get a timer, like this one.
Choose five exercises that work well together and a few stretches. (Feel free to consult our guide on building a bodyweight workout here. You can also check out this resource.) An example could be pairing push-ups with rows.
Select an exercise and perform it with proper form for 30 seconds.
When the timer goes off, switch to a stretch—Green suggests this transition can help create a calming, meditative effect.
Alternate between exercises and stretches every 30 seconds for a total of 30 minutes.
Here are some example exercises Green incorporates into his routine:
Neutral-grip chin-up
Towel hip extension leg curl
Forward and backward crawl
Side lunge
Push-up
And these are the stretches he suggests:
Couch hip flexor stretch
Couch piriformis stretch
Hanging lat stretch
30 SECONDS OF EXERCISE, 30 SECONDS OF REST
(Exercise) Neutral grip chin-up
(Rest) Couch hip flexor stretch, left side
(Exercise) Towel hip extension leg curl
(Rest) Couch hip flexor stretch, right side
(Exercise) Forward and backward crawl
(Rest) Couch piriformis stretch, left side
(Exercise) Side lunge
(Rest) Couch piriformis stretch, right side
(Exercise) Push-up
(Rest) Hanging lat stretch
This workout routine is a step up from previous ones we’ve shared, like this one and this one, as it requires you to connect exercises that flow together logically. However, that’s part of the appeal—you can constantly swap out different exercises and stretches, keeping things fresh and never dull.
