Metabolic resistance training at home – the 10-30 Workout

I train at home. And like a lot of people, I have limited equipment and limited time.

With that said, I’ve gotten better results in the two years I’ve been throwing weights around in my basement than I ever did at any gym. And one of the reasons is my use of elements of metabolic resistance training and high intensity interval training.

Here’s my current workout. You’ll see that it covers the entire body. The goal is high speed, high rep, and low rest. Intensity is the key – you want to do as many sets as you possibly can, keeping good form throughout. This workout will seriously kick your butt, and you don’t need a lot of equipment to do it.

The 10-30 Workout

Ten exercises. Thirty seconds each.

The equipment:

  • incline bench
  • dumbbells
  • pull up bar
  • ab straps for pull up bar
  • interval timer (if you’ve got a smartphone, there are plenty of free ones you can download)

The exercises:

  1. Arnold press
  2. Lunge
  3. Pull up
  4. Plank
  5. Dumbbell snatch
  6. Hanging leg raise
  7. Incline dumbbell bench press
  8. Dumbbell squat
  9. Upright row
  10. Ab wheel roll out

How you do it:

  1. Set your interval timer for 30 second work sets and 10 second rest sets.
  2. Chose a weight that you can easily lift 10 times on your weakest exercise above (for me that’s the Arnold press).
  3. Start the timer and GO. Lift as fast as you can with good form. If you need a break before the timer goes off, rest, but don’t switch exercises until 30 seconds is up.
  4. Breath deeply and calmly during the 10 second rest, then start the next exercise.
  5. Complete the circuit, then rest for 2 minutes.
  6. Do it again. And again.

I count reps for each exercise and jot down numbers between sets, which frankly is kind of challenging. A dry erase marker on a mirror makes it easier.

Be warned: this workout is all about conditioning and endurance and intensity. Start with low weights and a practice round so you can get the transitions done quickly. Ideally, you won’t waste your entire rest period moving to a new station and setting up.

Finally, I like to finish the workout by reversing the order and doing a heavy set of each exercise. By the end, I feel like I’ve just finished a run and lifting session at the same time.


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