Your Endurance Workout: Eight Moves Across Different Rep Schemes

If you’re like me, some days you feel like you’re accomplishing twice that of the average human – you’re on top of the world – and other days you feel like you only just woke up and it’s already 8 pm. Whether you’ve had a productive day or one that you’ve deemed as a “waste,” it’s never too late to turn your day around, pump some endorphins through your body and create one 30-minute experience you’ll be proud of yourself for.

It doesn’t matter when you get to it, it only matters that you carve out the time for yourself. If you do take on this or another 30-minute workout tonight (or early in the morning!) let us know by taking this short survey.

Here’s your 30-minute endurance workout:

There will be two different rounds that utilize the same moves in different ways. First, a 12-minute AMRAP (As Many Reps as Possible) followed by three one-minute finishers.

Second, you’ll do each move for 60 seconds each, just once through. To finish the workout you’ll have one Tabata round of two moves back to back, 6 sets (and three minutes) total.

Round 1: 12 minutes

You’ll do 20 reps of four different exercises back to back. The kicker is that in between each of the following four exercises, you’re going to do 10 burpees. Repeat 20 reps of exercises 1-4 with 10 burpees in between each for 12 minutes.

  • Exercise 1: 20 traveling lunges forward and back
    (Followed by 10 level 1 burpees)
  • Exercise 2:  20 handstand push-ups
    (Followed by 10 level 1 burpees)
  • Exercise 3: 20 squat tuck jumps
    (Followed by 10 level 1 burpees)
  • Exercise 4: 20 hand release push-ups
    (Followed by 10 level 1 burpees)

Round 1 Finisher:

  • 1 minute wall sit
  • 1 minute plank
  • 1 minute boat hold

Round 2: 8 minutes total, 60 seconds of each move

This time you’ll go through each move for just 60 seconds each, starting with traveling lunges forward and back.

  • Exercise 1: Traveling lunges forward and back
  • Exercise 2:  Handstand push-ups
  • Exercise 3: Squat tuck jumps
  • Exercise 4: Hand release push-ups
  • Exercise 5: Level 1 Burpees (or full chest-to-floor burpees)
  • Exercise 6: Wall sit
  • Exercise 7: Plank
  • Exercise 8: Boat hold

Round 2 Finisher:

  • Pick two moves (or variations of these moves) from above and do one Tabata round (i.e. 20 seconds of one move followed by 10 seconds of rest, then 20 seconds of the second move followed by 10 seconds of rest. Repeat that two more times for a total of 3 minutes).

These are what the exercises look like:

Level 1 burpees: Start in an athletic stance. Squat down and gently hop your feet or step your feet back to a plank. Then hop your feet right back to just outside your hands and stand up. Option to jump at the top if you want an added challenge.
asweatlife_tenbytwenty_burpee1 asweatlife_tenbytwenty_burpee2 asweatlife_tenbytwenty_burpee3 asweatlife_tenbytwenty_burpee4

Traveling lunges forward and back: Start standing in a neutral stance. Step your right foot forward in a lunge, coming down to a 90-degree bend in both knees. Shift your weight into your right foot and bring your left knee into your chest. That’s one rep. Move forward as far as you can in your space, then reverse those lunges moving in the same fashion, stepping backward. Keep moving backwards, then forwards again in your space until you’ve reached 20 reps total.
asweatlife_tenbytwenty_walkinglunge1 asweatlife_tenbytwenty_walkinglunge2 asweatlife_tenbytwenty_walkinglunge3 asweatlife_tenbytwenty_walkinglunge4

Handstand push-ups: Face a wall and place your hands on the ground about six inches away from it. Kick one leg and then the other up so you’re in a handstand against the wall. Keeping your core engaged, lower your head closer towards the ground any amount you can by bending your elbows. Exhale as you press the ground away and lift your body back up.

A modification is inverted V push-ups. Make an upside down V with your body and walk your feet closer to your hands. Turn your fingertips inward, bend your elbows slightly out and lower your head closer to the ground. Exhale to press your arms straight.
asweatlife_tenbytwenty_handstandpup1 asweatlife_tenbytwenty_handstandpup2

Or this modification:
asweatlife_tenbytwenty_handstandmodify1 asweatlife_tenbytwenty_handstandmodify2

Squat tuck jumps: Start in an athletic stance, feet slightly turned out. Lower down into your squat, aiming to get your hips as low as your knees (thigh bones parallel to the ground). Exhale as your press up from your squat and jump into the air, bringing your knees towards your chest as you do so. Inhale as you land back into your squat, softly bending your knees on the way down.
asweatlife_tenbytwenty_squattick2 asweatlife_tenbytwenty_squattuck4

Hand release push-ups: Start in a plank position. Lower your body in one line – shoulders, hips and heels – all the way to the ground. Keep your toes tucked but release your hands from the ground so you’re resting entirely on your stomach. Bring your hands back down, press down firmly to lift your body in that same long line back up to the top of your push-up position.
asweatlife_tenbytwenty_toppushup2 asweatlife_tenbytwenty_bottompushup asweatlife_tenbytwenty_toppushup

Wall sit: Take a seat against the wall, leaning your back against it and keeping your knees at a 90-degrees bend.

Plank: Place your hands on the ground under your shoulders. With your core pulled in tight, keep your shoulders, hips and heels in a straight line. Hold there.

Boat hold: On your seat, lean back, keeping your back flat and your core tight. Pull your knees up towards your chest, keeping your knees in front of your hips. Pull your belly button in and hold.

(Disclaimer: This workout is not intended for the treatment or prevention of disease, nor is it a replacement for seeking medical treatment or professional nutrition advice. Do not start any nutrition or physical activity program without first consulting your physician.) 

Move Workouts

About Maggie Umberger

Maggie moved to Chicago from North Carolina in 2014 with a degree in Journalism and Spanish, a 200-hour yoga certification, a group fitness cert and a passion to teach and to sweat. It wasn't until she found aSweatLife that she really started to feel at home. Here, she's incorporated her passion for health and wellness into her career as she helps to build the network of Ambassadors, trainers and fitness enthusiasts that exist within the aSweatLife ecosystem. You can also find her coaching at CrossTown Fitness and teaching yoga classes at Bare Feet Power Yoga, Yoga Six and exhale.