Friday, November 19, 2010

Weekend Challenge- Interval Training

Interval Training

 Here is a weekend fitness challenge for you! It’s very simple and all you need is yourself and a stopwatch/timer. Interval training is very effective, it doesn’t take long, you can choose your own level, and it's fun!  

4 intervals/rounds = 24min

 INTERVALS- Here is an effective format for a total body workout. You can choose the same exercises for each round or mix it up!

  • 3min Strength (Pick 2 exercises, alternate 45sec 2x)

  •  2min Cardio (Pick 2 exercises, alternate 30sec 2x)

  • 1min Abs (Pick 2 exercises, alternate 30sec 1x)

 Choose whatever exercises you like! Here are some of my favorites.


  • Squats

  • Squat with knee lift

  • Reverse lunges

  • Walking lunges

  • Pushups

  • Plank

  • Tricep dips of chair/bench

  • Tricep pushups

  • Burpees


  • Jumping jacks

  • High knees

  • Butt kickers

  • Moguls (ski)- hop side to side or front to back

  • Jump rope

  • Step ups on bench or step

  • Jog in place

  • Punches corner to corner

  • Stairs

  • Basic crunch

  • Plank

  • Plank with twist- knee to elbow

  • Side plank

  • Bicycle crunches

  • Reverse crunches- feet in air and lift hips ( stamp the ceiling with your feet)


 For more ideas on exercise check out some of these You Tube videos

No Equipment - 30 Min. In Home Power Workout:

Weightless by Kiya:                                              

You in for the challenge? Grab a partner! Be accountable to someone! Just do it one time this weekend and let me know what you think! Leave a comment- what intervals did you choose!!

Heres to you!!! Have a great weekend!

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