My Weight Loss Progress

Tuesday, February 15, 2011

Interval Workout

Do you not have a gym membership? no treadmill? no workout video? and still want to lose weight and burn calories quickly? Here is a little plan for you. It is called interval cardio training. I am going to start doing it a few times a week. Join me. Here is how it works:

Pick 2-4 of the exercises below to make a circuit.

Do 30 (beginner) – 45 (intermediate)- or 60 (advanced) seconds of each

Rest 30 seconds between each of the exercises

Rest a full minute after you finish the 1st complete circuit

Then Repeat the same circuit 2-3 times.

Next pick 2-4 more exercises to make a 2nd circuit and follow same rules!

Aim for 15-25 minutes total.

Warmup stretches are a must!

Here is the list of exercises:

  • Hopscotch – stay in squat and jump forward and back, make an X
  • Jumping Jacks
  • Speed skater – side to side jump, touch ground
  • Suicide runs
  • Butt kicks- run in place, kicking rear with heels
  • Squat thrust or Burpee – squat, touch ground, jump feet to plank and jump back up
  • Plyometric/Jumping lunges
  • High Knees-run in place bringing knees up
  • Squat Jumps
  • Football Run
  • Star Jumps
  • Mountain Climber
  • Jump Rope-you do not need a jump rope to do this
  • Plank Jacks
  • Fast Walking Lunges
  • Prone Cross Toe Touch – hands and feet, kick leg under and through and touch toe
  • Kettle Bell swing (can be done with dumbbell)
  • Fast Pushups
  • Scissor runs
  • Shadow boxing (squat while doing punches)
  • Med Ball Slams – squat and straight arm slam ball down
  • Med Ball Jump Throws – squat and jump up at same time throw ball in air
  • Alternating Step ups fast
  • Oblique/Torso twist jumps
  • Shuffle Run sideways

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