If you’re tired of cobbling together your own quick-hitting workouts, this 30-minute session from trainer Sean Garner, C.P.T., will attack your conditioning, total-body strength, and core stability.
You need a rower, a set of weights, and some room to run (or a treadmill, in a pinch) to take on the workout. If you’re game, get ready to give this one your all.
You’ll kick things off with 2,000 meters on a rowing machine, and then knock out three 250-meter rowing sprints. Garner doesn’t mention how long he rested between them, but we recommend a 1:1 work-to-rest ratio. If it takes you a minute to row 250 your first leg, rest a minute before hitting number two, and so on.
During all of these sprints, your number-one priority should still be form. Keep a neutral spine at all times, and let your legs drive each row stroke, aggressively pushing backwards with your hamstrings and glutes, then hinging your torso back slightly before you start pulling with your arms. You should feel the effects of the rowing not in your arms but in your glutes and hamstrings. For some more rowing tips, check out this helpful guide.
Next up, do 60 seconds of continuous front-rack marching. This will target your core strength and let you catch your breath, but without letting without your heart rate come all of the way down. Keep your core tight and a strong upright torso—if you begin to lose that posture, think about using a lighter load.
If you use dumbbells like Garner does in this video, make sure you also use an underhand grip so that you can keep your hands right up by your shoulders. If you use kettlebells, stick with a neutral grip with locked wrists. Follow these directions for some extra guidance on your form.
You’re not done yet: The last phase in this workout is a 20-minute run. Try to maintain a steady, challenging pace, but don’t worry too much about how much distance you cover. If you feel like you have a bit left near the end of the time, go ahead and pick up the pace to finish. Walk it out for at least a minute to cool down and finish off your quick training session.
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