Squats with leg lift to side*
3-push ups + 5-Ski jumps over obstacle (platform, exercise mat, etc)*
Set your interval timer for 12 rounds/repeats of 50 seconds active and 10 seconds rest. This means that you will be performing each exercise for 50 seconds and then resting for 10 seconds before moving onto the next exercise.
*All of these exercises have been pulled from www.bodyrock.tv.
Before doing the interval workout tonight, I did 10 minutes of jump roping for cardio (just a combination of jogging, double jumps, and single jumps).
For those of you not familiar with interval workouts, this simply involves alternating a high intensity exercise (for 50 seconds, in this case) with a period of rest or low intensity (10 seconds here). You can be quite creative with interval workouts. For example, you can aim to the squats with leg lift to side for 50 seconds, rest for 10 seconds, and then move onto the star plank and so on, or you could choose to do so many sets of squats with lef lift to side with 10 seconds of rest in between before moving onto the next exercise. I personally prefer to run straight through each exercise as a circuit.
Because this is higher intensity, you will be aiming to perform as many of each exercise as you possibly can in the 50 seconds you are given. Once your 10 seconds of rest are up, move directly onto the next exercise. Your heart rate WILL increase, you WILL struggle, you WILL sweat like crazy, and you most certainly WILL burn calories. This is an excellent way to burn lots of calories in a short period of time and to prevent boredom in your workouts.
Check out my brief instructional video on how to perform each of the exercises. (Ignore the fact that I have a poor speaking voice and awkwardness with the camera. That’ll hopefully improve with time 🙂 ).