Thirty Minute "Perfect" Workouts - from Experts

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.

FURMAN Total Fitness 30

Dr. Ray Moss and Dr. Bill Pierce of the Furman Institute of Running and Scientific thinking recommend the following:

• 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.
• Run 5 minutes very easy for warm up.
• Run 15 minutes at a fast pace.
• Finish with 5 minutes of cool down stretching.

The Progressive Acceleration 30

Dr. Jack Daniels, world respected exercise physiologist and coach suggests the following:

• Run easy for 6 minutes for warm up.
• Do 8 accelerations (speed ups) of 30 seconds each followed by 1 minute of slow running.
• Do a 10 minute acceleration run starting the first two minutes relatively easy and increasing the pace each two minutes.
• Finish with 2 minutes of walking and gentle stretching.

The Threepeat 30

Amby Burfoot - former Boston Marathon winner and current Editor of Runner's World magazine suggests the following:

• Easy warm up jog of 2 minutes.
• Run 8 minutes at your regular pace. Then walk or jog for 2 minutes.
• Run 8 minutes at slightly faster pace. Then walk or jug for 2 minutes.
• Run 6 minutes at a fast pace.
• Finish with 2 minutes of walking and gentle stretching.