30/30 Circuit

The intervals

Warm-up	60s
Work	30s
Rest	none
Rounds	1
Exercises	10
Rest between exercises	30s
Total time	10:40

How it works

Equal work and rest with only one pass through the list makes this the most approachable interval format. The thirty seconds of rest is enough to bring your breathing back most of the way, so each movement is done at genuine effort rather than paced against what is coming — which is exactly what you want when the movements change every interval.

Who it's for

Anyone who wants a session with no thinking involved. It is also the easiest format to run with a group, because nobody has to count anything.

Coaching notes

• Once through means you can afford to work hard on each movement. Do.
• Ten movements in a row goes quickly — read the list before you start so nothing surprises you.
• Great for training with someone else: no counting, no keeping score, everyone changes together.
• To progress, go round twice before you shorten the rest.