Short on time but want an effective full body, fat burning workout? Interval training is one of the best ways to get the most “bang for your buck” when it comes to exercise. You usually only need between 20-45 minutes and the fat burning effects will last long into your day.
Interval workouts, the preferred style of training we use in our Boot Camps, are very simple to perform and are basically just switching back and forth between higher and lower levels of intensity at a specific amount of time. For example, you could do low intensity for one minute, then high for 30 seconds for a 2/1 ratio. For more of a challenge, do just the opposite or go for a 1/1 ratio as in 90 seconds low and 90 seconds high.
You can apply this to a strictly cardio session by adjusting your speed, incline or resistance. But you can also get in a weight training (low intensity) workout combined with “cardio bursts” (high intensity) for the ultimate two-workouts-in-one session!
Generally, you want to spend at least 30 seconds on each interval and no more than 2 minutes. Be sure to warm up for 5-6 minutes before jumping into interval training and cool down with some light movement and stretches at the end.
Which exercises, interval time, and total duration of your workout will vary by fitness level, but here’s a sample workout you can try at home without even using any equipment! Don’ worry if you can’t do all 30 or 60 seconds of each exercise. Do the best you can and keep moving!
1. Low 60 seconds: Pushups – try them you knees or even on the wall if you can’t do them all on your toes
2. High 30 seconds: Jumping Jack- Yep, old school cardio
3. Low 60 seconds: Right Leg Lunge – Step one foot out so that when you lunge down your knee does not go past your toe. Keep your weight in your heels and try lunge down to a 90 degree angle.
4. High 30 seconds: Skaters- Take your right leg far back behind the left and as far left as possible. Get down low like a speedskater. Then rapidly jump and switch the other side bringing your left foot behind the right. Repeat
5. Low 60 seconds: Left Leg Lunge See #3
6. High 30 seconds: Mountain Climbers Start in a plank position on your hands and toes. Draw one knee up as high as you can towards your chest. Then rapidly switch knees and feet back and forth.
7 . Low 60 seconds: Triceps Dips- Sit on the end of the chair with your hand as close to your legs as possible, fingers hanging off the end so the weight is in the heal of your hand. Gradually lift your bottom off the chair and walk your feet out. Keep you elbows pointed behind you and gently lower your body down until your elbows are at about 90 degrees bent. Press yourself up to the starting position without locking your elbows.
8. High 30 seconds: Jump Squat- Feet shoulder width apart, squat down and as you come up jump. As you lower out of the jump squat back down. Keep knees soft and slightly bent the entire time.
9. Low 60 seconds: Same as above, just don’t jump. Try to lower down until your knees are at 90 degree angle. It helps to have a chair behind you for something to aim for. Be sure to keep your weight in your heels. Not your toes and knees!
10. High 30 seconds:Skiers- Jump one foot out in front of the other. Knees slightly bent. Extend the opposite arm up and out in front. Jump up and switch arms and legs back and forth at a rapid pace.
11. Low 60 seconds: Side one-arm plank on Right Side- Lay on your side and stack your feet. Place your hand in the spot on the floor below your shoulder. Lift your hips off the ground until you are on the sides of your feet and your hand only and in one straight line. Modify by keeping your bottom knee on the ground.
11. High 30 seconds: Bicycles – On the floor on your back with your knees up, feet flat on the floor, place your hands behind your head and lift your shoulder blades off the floor. One knee at a time, lift your leg of the ground until both knees are up at a 90 degree angle. Draw your left knee in towards your middle and press your right shoulder towards your left knee. Rapidly switch back and forth using your abs, NOT momentum!
12 Low 60 seconds: Side one-arm plank on Left Side Same as #11 but on the left side
Repeat 2-3 x’s depending on how much time you have and your fitness level.
Questions? Contact me! firstname.lastname@example.org
Beginners: Please train with a professional before attempting these exercises.
Check with your Doctor or another trained professional before starting this or any other fitness program.