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Triple-Set Workout

Print This Supereffective Strong and Lean Workout

The following post was originally featured on Jill Conyers and written by Jill Conyers, who is part of POPSUGAR Select Fitness.

Longer isn't always better. With these 20-second intervals you'll build strength and burn fat, if you do them right. The goal is to perform each exercise as fast as possible with perfect form. After each 20-second interval, you'll rest for 60 seconds. This allows time for your body to fully recover after each set so you can give it your all on the next one.

Do this workout three days a week combined with two days of cardio, or alternate with a combination of this triple-set workout and a 30-30 interval workout.


Perform each exercise in a set for 20 seconds one after the other. Then, rest for one minute, and move on to the next set. Repeat. Warm up and cool down for five minutes.

Equipment Needed:

  • timer
  • dumbbells
  • box or step (~ 6-inch elevation)
  • box or chair
  • mat (optional)

Download to print Strong and Lean Triple-Set Workout
Download to print Total-Body 30-30 Interval Workout

Modify Based on Your Individual Fitness Level and Needs

When choosing weights, each exercise should challenge your muscles enough that you struggle toward the end, but you're able to complete the prescribed number of reps. If any exercise is too hard, use a lighter weight, choose an easier variation of the move, or increase the rest time. If an exercise feels too easy, use a heavier weight, choose a harder variation, or decrease the rest time.


  • Keep your core tight.
  • Shoulder blades down and back.
  • Don't skip the warmup or stretching.
  • Use proper body alignment and good form.
  • Reps and rest periods should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing reps, weight, and sets.
  • Gradually increase intensity based on your progress.

I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer's discretion and sole risk.

Spiderman Push-Up (1) Assume the standard push-up position. (2) As you lower your body toward the floor, lift your right foot off the floor, swing your right leg out sideways, and try to touch your knee to your right elbow. (3) Continue to alternate back and forth. Each push-up is a single rep. Targets: pectoralis major (chest), deltoids, triceps, core.

Decline Push-Up (1) Place your feet on a box or bench and perform a push-up. Position your palms so they are directly under your elbows and brace your core. Your neck should be straight and your eyes focused on the floor in front of you. Keep your abs tight. (2) Inhale, bending your elbows and lowering your entire body until your upper arms are parallel with the floor. (7) Exhaling, push back up to the starting position. Targets: chest, shoulders, triceps, abs.

Push-Up to Side Plank (1) Start off in a push-up position on the floor with your toes extended out and arms at shoulder level. (2) Perform a push-up and then come back up shifting your weight to one side of your body twisting to one side and bringing the arm on the twisted side up toward the ceiling. (3) Hold this position for a count then return back to the starting position for another push-up, alternating sides. Targets: chest, shoulders, triceps.

Elevated Front Foot Split Squat (1) Hold dumbbells in both hands at arms length by your sides with palms facing inward. Stand in a staggered stance, your right foot in front on a six-inch step or box. Your left heel should be raised. Keep your abs tight and shoulders back and squared over your hips. (2) Slowly lower your body as far as you comfortably can. Keep your back straight being careful not to lean forward. (3) Pause, then push yourself back up to the start position as quickly and as you safely can. (4) Complete the prescribed number of reps and repeat with the opposite foot on the step. Targets: glutes, quads, hamstrings.

Jump Squat (1) Stand with your feet hip-width apart with toes pointed outward. (2) Lower yourself down until your quads are parallel to the ground, abs are tight, shoulders over the hips. (3) Then, from the mid-point position, exhale and explode upward as high as you can. (4) Land back down in a firm stance, reset quickly and repeat. Be conscious of keeping your spine straight. Keep you eyes focused on the ground in front of you. Don't arch your back. Pull your belly button upward. Targets: quads, calves, glutes, hamstrings.

Plank Jack (1) Lower yourself into an elbow plank so you are resting on your elbows and forearms and up on your toes with your legs straight and feet together. (2) Jump both feet out in the opposite direction and then jump them back together. (3) Repeat this jumping motion making sure your core is engaged the whole time. Targets: abs, glutes, hip flexors, lower back.

Mountain Climber (1) Start in a plank position with your feet hip-width apart. (2) Bend your right knee and with a springing movement, bring your thigh under the right side of your torso. (3) Quickly spring back out to the start position while jumping your left knee in toward your torso. Keep your pace as fast as possible. Targets: cardiorespiratory system, chest, shoulders, lower abs, traverse abs.

Burpees (1) Start in plank position, with your feet hip-width apart. Bend your knees, and springing off both legs, get into a crouch position. Quickly extend your legs and jump both feet back behind you into the starting position. Repeat. Keep your abs tight your body straight and don't let your lower back drop. Targets: glutes, hamstrings, quads, triceps.

Reverse Lunge Single Arm Press (1) Hold a dumbbell in your right hand next to your shoulder, your palm facing in. (2) Lunge backward with your right leg and lower your body into a reverse lunge as you simultaneously press the dumbbell straight above your shoulder. (3) To return to start position, lower the dumbbell as you push yourself back up. That's one rep. (4) Complete the prescribed number of reps, then switch arms and legs and repeat. Targets: quads, glutes, hamstrings, calves, deltoids, middle deltoids, triceps.

Jumping Jacks (1) Stand with your feet together and your hands down by your side. (2) In one motion jump your feet out to the side and raise your arms above your head. (3) Immediately reverse that motion by jumping back to the starting position. Keep your pace as fast as possible. Targets: cardiorespiratory system.

Image Source: Jill Conyers
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