Workout of the Week: Interval Training

Interval training is a method of fitness training that combines short, high intensity bursts of speed with short recovery phases that are repeated throughout a single workout. In addition to improving athletic speed and endurance, high intensity intervals help burn more calories, and may lead to faster weight loss.

Warm-Up - perform each exercise for 30 seconds each

Jog in Place
Jump Rope (with or without an actual jump rope)
Jog in Place
Jumping Jacks
Jog in Place

Recover 20 seconds

Repeat

Stretch

Workout:

Jog in Place
- jog lightly for 20 seconds
- jog faster for 20 seconds
- jog with high knees for 20 seconds
Rest 20 seconds

Squat Jumps
- squat slightly and touch knees then stand and reach for the sky - repeat 20 seconds
- squat a little lower and touch shins then stand and reach for the sky - repeat 20 seconds
- squat & touch the floor then stand and jump up as you reach for the sky - repeat 20 seconds
Rest 20 seconds

Speed Skaters

- start with feet together then jump right foot out to the right side and back to left for 20 seconds
- increase speed for the next 20 seconds
- increase speed and touch the floor with the opposite hand (jump with right foot and touch left hand to floor by right foot) for next 20 seconds
Rest 20 seconds

3 Count Push-Ups (perform on feet or on knees for beginners)
- get in push-up position and do a push-up, holding at top for 1 count and at bottom for 1 count for 20 seconds
- hold at top and bottom for 2 counts each for next 20 seconds
- hold at top and bottom for 3 counts each for next 20 seconds
Rest 20 seconds

80/20 Squats

- Stand with 80% of your weight on your right leg (keep left toe on floor for balance) and get into a slight squat. Pulse up and down for 20 seconds.
- Squat a little lower and jump slightly off floor as you come up out of squat for 20 seconds.
- Jump higher off floor and reach up as you jump for last 20 seconds
Rest 20 seconds




Jumping Jacks

- Do regular jumping jacks slowly for 20 seconds.
- Do regular jumping jacks at a faster speed for 20 seconds.
- For last 20, jump up off the ground and make an "X" in the air.
Rest 20 seconds

X-Jack








Hop Squats
- Jump forward and back with both feet for 20 seconds.
- Jump forward and back with both feet at a faster pace for 20 seconds.
- Squat slightly and jump forward and back with both feet quickly for 20 seconds.
Rest 20 seconds

Burpees

- Squat down with hands outside feet on floor. Step back into plank position - don't let your buttocks make a V - keep hips down for a flat plank. Step back up & stand.  Repeat 20 seconds.
- For next 20 seconds, jump back into plank position instead of stepping, then jump back to squat and then jump up as you stand.
- For the last 20 seconds, jump back into plank & do a push-up before jumping back up.

Rest one minute.

Repeat workout in reverse, starting with Burpees and working your way back up to the first exercise.