We Tried It: 30/30
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Even the most diligent exercisers typically fall into one category, Team Cardio or Team Strength—and for me, it’s the latter. I know getting my heart pumping is important and I enjoy a casual run about once a week, but I prefer and focus more on building muscle and toning via dumbbells and Pilates.

Which is one reason I signed up for the 30/30 class at Pedal NYC. The hour-long session split between 30 minutes of spin and 30 minutes using a TRX to hit just about every muscle would force me to do cardio (with a trainer, to boot) and still let me get my strength on.

The class started on the bike, where Ray Wallace, chief fitness strategist and founder of Pedal NYC, took us through sprints, hill climbs, jumps, single-leg drills, and more. The entire time we monitored our heart rates to stay in the target ranges he set. Just when I started (foolishly) hoping he’d ease up, it was time to climb off and head to the TRX room.

For the bootcamp-style workout, we warmed up with inchworms—with an added pushup at the lowest point and jump when we stood back up. Then we grabbed the TRX for squat-and-rows to high pulls, push-ups to knee tucks, kettlebell get-ups with our feet in the TRX, and single-leg squats holding the kettlebell. And Wallace made sure I went as low as I possibly could, trust me—my hammies and glutes were screaming the next day.

In addition to being both cardio and strength, this intense workout has motivation built in: You feel you can push it in both parts because, hey, it’s only 30 minutes. This is especially a relief when you reach the 25-minute mark or so and feel your muscles start to turn to jelly.

If you don’t live in New York City, you can try the 30/30 class yourself with this workout from Wallace:

Cardio
30 minutes of the exercise of your choice. (Intervals are best.)

Strength
Perform the following moves for 30 minutes. “They could take you longer, but for maximum benefit, make it your goal to complete them in a half hour,” Wallace says.

Kettebell duck walk (Hold a kettlebell in both hands at chest height, lower into a wide squat, and walk side to side): 45 seconds
Star push-ups: 45 seconds
Kettlebell duck walk: 45 seconds
Star push-ups: 45 seconds
Mountain climber: 30 seconds
Rest: 30 seconds
Kettlebell swings: 30 seconds each arm
Single-arm bent-over kettlebell row: 30 seconds each arm
Kettlebell swings: 30 seconds each arm
Single-arm bent-over kettlebell row: 30 seconds each arm
Mountain climber: 45 seconds
Rest: 30 seconds
Kettlebell single-arm overhead press: 30 seconds each arm
Inchworm: 1 minute
Kettlebell single-arm overhead press: 30 seconds each arm
Inchworm: 1 minute
Mountain climber: 1 minute
Rest: 30 seconds
Push-ups: 1 minute

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