The 3 X 30 Workout Program Is Ideal for People Who Cannot Exercise Constantly

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If you find it difficult to train constantly, you may need to rethink your ideals around training. For example, one workout below par is better than skipping it altogether. Try Nate Green’s 3 x 30 workout. It’s just 30 minutes of your day.

Exercise 3 x 30 means:

  • 30 seconds of exercise
  • 30 seconds of stretching or rest
  • Just 30 minutes, preferably in the morning, for you to finish

It doesn’t matter if you’re trying to get into a workout habit or are a life-threatened ex-fitness warrior, Green, an online fitness trainer and author, shares this customizable bodyweight program that you can do at home and without equipment. This is how you add it up:

  • Take a timer like this one.
  • List five complementary exercises and a couple of stretches. (You can view our guide to building a bodyweight workout here. You can also use this resource. ) An example is a combination of push-ups and deadlifts.
  • Pick an exercise and do it in good shape for 30 seconds.
  • When the timer turns off, switch to stretching, which Green believes has a meditative effect.
  • Switch between exercises and stretch every 30 seconds for the entire 30 minutes.

Here are examples of exercises that Green does:

  • Neutral grip pull-ups
  • Towel Leg Curl
  • Crawling back and forth
  • Side lunge
  • Push up

And here are the segments:

  • Couch hip flexor stretch
  • Piriformis stretch couch
  • Hanging latitude stretch

30 seconds ON, 30 seconds OFF

(On) Neutral grip pull-up

(Off) Couch hip flexor stretch, left side

(On) Towel Extension Leg Curl

(Off) Couch hip flexor stretch, right side

(On) Crawling forward and backward

(Off) Piriformis stretch couch, left side

(On) Lunge to the side

(Off) Couch piriformis stretch, right side

(On) Push-ups

(Off) Hanging latitude stretch

This workout routine is a little more difficult than the previous ones we’ve published, such as this and this one , because you need to know how to tie the exercises together that make sense. But that’s the beauty. You can constantly change exercises and stretches and do it endlessly without getting bored.

Morning Workout That Helps Me Stay Consistent | Nate Greene

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