What is the 30 60 90 rule in fitness?

It takes 30 days for your efforts to start to make a difference, 60 days for others to notice your gains, and 90 days for you to start really noticing your gains. Stick with it and suck it up through those mental challenges we all face. You aren't alone in this journey. Keep grinding and keep your chin up.

The 30-60-90 rule in the gym typically refers to a time-based interval training strategy used in cardio or high-intensity interval training (HIIT) formats. It’s a method of progressive interval conditioning, where the work intervals get longer and/or more intense, and rest intervals remain consistent or decrease—designed to improve cardiovascular endurance, muscular stamina, and metabolic conditioning. The 30-60-90 workout structure is based on performing three consecutive work intervals that increase in length and require varied intensities: 30 seconds: high-intensity exercise 60 seconds: moderate-to-high intensity 90 seconds: moderate intensity, focused on endurance. Each round (or set) of 30-60-90 is followed by a brief rest period (typically 30–60 seconds), and the cycle is repeated 2–4 times, depending on the individual’s fitness level and training goal. This method is commonly used in: HIIT (High-Intensity Interval Training) Group fitness classes Metabolic conditioning (MetCon) Hybrid bodyweight/cardiovascular workouts. The 30-60-90 format is designed to maximize energy system training by targeting different aspects of performance in a single workout. 30 seconds: taps into the ATP-PC system for explosive, anaerobic effort 60 seconds: shifts into glycolytic energy production, building muscular endurance 90 seconds: emphasizes aerobic metabolism, improving cardiovascular capacity.

I have a 30-60-90 rule and every morning what I do is the 1st 30 minutes of the day I will journal, let out all my thoughts. I also call it free writing. The second one is 60 minutes. For 60 minutes I will work out. I will either go for a walk, I'll go to the gym, I'll do some cardio, but those 60 minutes are going to be for the workout. Finally, the last 90 minutes I'm going to do deep work because after the workout is when my brain is focused. The subsequent 60 minutes dedicated to a workout is not just beneficial for physical health but also a great energy booster for mental focus. Finally, diving into deep work for 90 minutes allows for undisturbed, concentrated effort. Usually I'm creating some sort of content in this time or creating a strategy or a report. So that's my 30-60-90 rule. Which gives me a productive and makes me a better entrepreneur and marketer.