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 1^st 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