Thirty Minute "Perfect" Workouts

Three sets of experts were asked to create a workout plan that provided great overall fitness packed into a 30 minute time period. They suggest doing these three times a week but just one is a wonderful way to fill a half hour. They are more intended for adults or 7th and 8th graders but can be used for younger children as well by cutting back a bit on each part.

1. FURMAN Total Fitness 30
Dr. Ray Moss and Dr. Bill Pierce of the Furman Institute of Running and Scientific thinking recommend the following:
A. Start with 5 minutes of calistenics including pushups, pullups, sit ups (crunches), and lunges. Work up to 25-50 pushups, 10 pullups, 25 to 50 crunches, and 10 lunges with each leg.
B. Run 5 minutes very easy for warm up.
C. Run 15 minutes at a fast pace.
D. Finish with 5 minutes of cool down stretching.

2. The Progressive Acceleration 30
Dr. Jack Daniels, world respected exercise physiologist and coach suggests the following:
A. Run easy for 6 minutes for warm up.
B. Do 8 accelerations (speed ups) of 30 seconds each followed by 1 minute of slow running.
C. Do a 10 minute acceleration run starting the first two minutes relatively easy and increasing the pace each two minutes.
D. Finish with 2 minutes of walking and gentle stretching.

3. The Threepeat 30
Amby Burfoot - former Boston Marathon winner and current Editor of Runner's World magazine suggests the following:
A. Easy warm up jog of 2 minutes.
B. Run 8 minutes at your regular pace. Then walk or jog for 2 minutes.
C. Run 8 minutes at slightly faster pace. Then walk or jug for 2 minutes.
C. Run 6 minutes at a fast pace.
D. Finish with 2 minutes of walking and gentle stretching.