30-20-10 Workout

This 30-20-10 workout plays with rep structure to make the workout fly by! For this one, all you need is your own bodyweight to get in an amazing workout. 

Hey friends! How’s the day going? Hope you’re having a lovely morning. Today, I’m meeting up with a friend for a smoothie and Orangetheory class, and the rest of the day will be spent at the pool. It’s cooled down a ton here – by “a ton,” I mean it’s double digits instead of triple- so it’s been a nice change. We’re making these spring roll bowls for dinner (again. SO good) and likely the usual Shameless episode and glass of wine once the girls are crashed. 

Walking lunge

For today, I have an all-new workout for ya. This one plays with rep structure, which helps to make the workout fly by. It’s also helpful to know that each round you’ll be doing less reps, so when you feel like your muscles are about to explode, a tiny pep talk will get you through. This one is super sweaty and all you need is your own bodyweight, so you can crush it at the gym, at home, or outside while your kiddos play (if it’s not totally scorching where you live!). 

Here’s what the workout looks like:

302010 workout

Form cues and tips:

Burpee: Sit into your squat and bring both hands to the floor, firmly planting your entire hand. Walk or hop back to a plank position (push-up here optional), walk or hop your feet back to your hands, and jump vertically, raising your arms overhead.

Bodyweight squat: Make sure your feet are underneath your shoulders (hip width or slightly wider is good) and toes slightly turned out. Focus on sitting back, while keeping your chest lifted and a tight core. Inhale to lower, exhale to rise. Make sure that your knees go towards your toes, but not far past your toes. Sink your hips as low as your flexibility allows, whether it’s a small squat, or to hips just above knee level. You can squat lower than knee level if it works for you, but generally it’s not something that I recommend. 


Walking lunges: For your lunge setup, make sure your feet are hip distance apart, and think about sinking down instead of forward as you lunge. Watch the front knee to make sure it doesn’t extend past your toes. When you lift up to come to standing and switch legs, lift the back leg up behind you (squeeze your booty!) before bringing it forward.

X-jumps: Start standing, then jump your legs out as if you’re doing a jumping jack, as you reach one hand to the ground. Stand back up as your jump your legs closed, then jump your legs out and touch the ground with your other hand.

Triceps dips: For a more challenging version, place a flat plate on your legs. To modify, bend your knees. As you complete your dip, make sure that your elbows stay pointing straight back, keep your chest lifted, and shoulders down. 

High knees: Bring one knee in towards your chest (with a tight core) and exhale to switch sides. To eliminate the impact, perform these as slow marches, exhaling and contracting your core as each knee comes in towards your chest. 

Step up

Step-ups: Stand about a foot behind a sturdy bench. Step one foot flat onto the bench (so your entire foot is planted on there) and exhale to bring your opposite foot onto the bench next to it. Tap that foot back down to the floor an exhale to come back up. Complete 45 seconds on one side before switching to the other side. For additional challenge: hold a heavier pair of dumbbells, and come into a knee raise at the top, so you’re balancing on one leg. Modify: do weighted squats instead.

Push-ups: On your knees, toes, or modified against a wall. Keep your hips down in line with your spine, and exhale, squeezing your chest, to rise.


Frog crunches: Lie on the floor with your hands behind your head and legs straight out at an angle. Engage your abs, tuck your chin and lift your upper body as you bend your knees in, keeping your feet together, knees wide. Bring your knees and elbows together, then return to start. 

Please let me know if you give it a try!

What’s your favorite bodyweight exercise? Any fun games you like to play with reps or pyramids? I’m always looking for new ideas… especially since I’m teaching a couple of HIIT classes coming up. 



Photos: Lindsay Colson

Wearing: Lorna Jane 

More of my favorite total body workouts are here. 

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  1. Janice O'Kane on July 10, 2018 at 9:46 am

    Wow! This looks like such a great workout, thank you!!! Enjoy your “cooler” temps!

  2. Meghan on July 10, 2018 at 10:13 am

    Oh my goodness, I have been looking for something hard to put into my routine and this is it, thanks!

    • Fitnessista on July 10, 2018 at 6:26 pm

      please let me know what you think!

  3. Jenny on July 10, 2018 at 12:51 pm

    Great workout! Just finished this on my lunch break – perfect! And thanks for getting those 30 burpees out of the way first 🙂

    • Fitnessista on July 10, 2018 at 6:26 pm

      so glad you liked it! hahah of course. i was like “10-20-30 would NOT be as much fun”

  4. Megan @ Skinny Fitalicious on July 10, 2018 at 1:44 pm

    Great at home workout!

  5. Ashley @ A Lady Goes West on July 10, 2018 at 5:35 pm

    30 burpees, oh my! 🙂 Looks like a good one! I really need to do more step-ups.

  6. Tricia Garrett on July 10, 2018 at 7:31 pm

    Great workout. Tomorrow I will mix it up and do 50 seconds of each, then 40, 30, 20 10. I love abuse!

  7. Tom on July 10, 2018 at 9:48 pm

    I’m working this in very soon!

  8. AC on July 11, 2018 at 1:11 pm

    On the list you don’t mention the frog crunches, but in the “Form cues and tips” you give the description of them. Are they part of the 30-20-10 routine?

    • Fitnessista on July 11, 2018 at 1:31 pm

      yes, they are! shoot, i forgot to put the pics of that one in there

  9. Jesse Dimapilis on July 11, 2018 at 11:59 pm

    just delivered our first baby 3 weeks ago, any workout routines you can recommend?

  10. Elyse @ Healthier Holland on July 13, 2018 at 1:35 pm

    Ohhh this workout is screaming my name. It’s on the list for the weekend! Thanks!

  11. Mayacook on July 13, 2018 at 1:52 pm

    Wow great sweaty one. 30-20-10…= 1 pair of jello legs! Thanks

    • Fitnessista on July 16, 2018 at 1:43 am

      YES! great job!

      • Mayacook on July 16, 2018 at 2:51 pm

        Loved it so much that I did it again today summer style : warm up= walk to the beach, walk in the sea, play with the kids. Then 30-20-10 with bridges instead of step ups. Cool down= walk, swim, stretch in the (cool) sea!!

        • Fitnessista on July 18, 2018 at 1:23 am

          that sounds perfect!!

  12. Noelle on July 18, 2018 at 8:36 pm

    I love that the reps decrease as you go and that it is a bodyweight workout. I HATE burpees lol! Some moves have grown on me but burpees is just hate lol! It was nice of you to include form tips 🙂 You look amazing!


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