Fitness expert Mike Donavanik, C.S.C.S, says that there are two problems with many workout routines: They burn you out too quickly and they’re booooring. That’s why he developed a workout method that maximizes calorie burn, emphasizes proper form, and above all, keeps things interesting.
His workout formula is this: 60-30-30. You’ll do a total-body strength move for 60 seconds, followed by two 30-second cardio exercises without any rest. Your goal should be to move purposefully and with intensity throughout the entire circuit, Donavanik says.
“If you’re truly going all out with your effort, one minute of a strength move is about all the body can handle before you either start to slow down too much or lose your form,” explains Donavanik. And the same goes for the cardio bursts, except you’re breaking it up between two moves, which helps to keep it interesting. “Cardio can get super repetitive. Who honestly wants to do a full minute of mountain climbers,” he asks. Answer: not me. “So breaking the cardio into two bursts will help you keep the right intensity while also preventing boredom.”
Donavanik created a specific routine using this formula below, but know that you can swap in other exercises, too.
The circuit below is a no-frills way to knock out a workout whether you’re looking to lose weight or build up your cardiovascular fitness. While working out isn’t just about losing weight, if that is your goal, you’ll also need to consistently log full-body strength and cardio workouts as well as follow a healthy diet that fuels your workouts and creates a caloric deficit in order to see results. Consider this workout method just one of the things that will help you reach your goal.
Here’s How To Do This Workout
- Dumbbell Thrusters — 60 seconds
- Mountain Climber Twists — 30 seconds
- Froggers — 30 seconds
- Rest 30-60 seconds
- Repeat 4x
Equipment needed: You’ll need one set of medium- to heavy-weight dumbbells. Here’s how to select the weight that’s right for you.
Dumbbell Thrusters — 60 seconds
- Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and bend your arms so that your elbows are pointing forward and your hands are resting above your shoulders.
- Hinge your hips back and lower back and down until you’re in a squat. Go as low as you can—aim to have your thighs parallel to the ground if possible
- Then push through your heels to stand tall while pressing the dumbbells overhead in one movement.
- Return to squat and repeat for 60 seconds.
Mountain Climber Twists — 30 seconds
- Start in high plank with your wrists directly under your shoulders.
- Bring your right knee under torso and toward your left elbow.
- Now bring your right foot back to a high plank position while you repeat with your opposite foot.
- Continue for 30 seconds.
Froggers — 30 seconds
- Stand with your legs wider than hip-width apart, knees bent, and upper body pitched slightly forward. This is your starting position.
- Place your hands on the ground in front of you. You can bend your knees if necessary in order to get your palms flat on the floor. Then jump your legs straight back so that you’re in a high plank position.
- Jump your feet back in and bring your hands toward your chest to return to the starting position.
- Continue for 30 seconds.
For more 60-30-30 workouts, be sure to check out Donavanik’s popular fitness YouTube channel.