Hybrid 30

Strength + cardio in 30 minutes. The desk athlete's go-to full body session. Do this 3x per week.

The Workout

60 sec

Classic jumping jacks to get your heart rate up. Land softly. If you're in the office, step jacks work just as well.

3 sets of 10

Full push-ups or desk push-ups. Full range of motion. Slow down on the way down (3 seconds), explode up.

3 sets of 10 each leg

Step backward into a lunge. Keep your front knee above your ankle. Push through the heel to return to standing.

3 sets of 30 sec

Plank position. Drive knees toward chest alternately, fast as you can. Keep hips level.

3 sets of 30 sec

Forearms on the ground, body in a straight line. Squeeze everything. Breathe steadily.

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