Ok boys and girls — ready for some fun this week? If you’ve been sticking to the Tabata intervals, your body should be getting pretty fit by now. So I thought of trying something different for a bit of variety.
I’ve added a new category of workouts to this blog called “Interval Training”. This gives us more options to break out of the usual Tabata routines to try something new to challenge our bodies adaptative response. (a.k.a. getting fitter). This section will include High Intensity Interval Training (HIIT) workouts as well as other circuit and interval training workouts. Oh the fun!
For starters — I found this 12 min interval workout from the team at BodyRock.TV. I found it to be awesome fun because of the variety of exercises but at the same time, it was really really HARD! Instead of 20 second rounds of activity and 10 seconds of res for eight rounds – we’re going to do 50 seconds of activity, 10 seconds of rest for a total of 12 rounds! So the total workout time is going to be just 12 minutes so give it your best.
Aside from your Gymboss interval timer, will need a few other pieces of equipment for the 12 exercises below. These include a pull up bar and a dip station. If for some reason you can’t get access to these, you can replace it with a similar exercise for the same muscle group.
Here’s are the exercises for each round:
1. Chin Ups
2. Prisoner Jump Squats
3. Mountain Climber
4. Clapping Push Ups
5. Jump Lunges
8. Forward Lunge Jump Up/ Backward Lunge Jump Up (as one exercise on one leg)
9. Forward Lunge Jump Up/ Backward Lunge Jump Up (on the other leg)
10. Side Crunch – left
11. Side Crunch – right
A word of warning — you’re going to be pushed to the limit. So make sure you hydrate and maintain good form to avoid injury.
Write down your total reps for each exercise as your benchmark. You can schedule this workout in your calendar once a month to see how well you do.
Here’s a video demo of the workout: