What kind of interval training should I do?
admin | Dec 27, 2008 | 3 comments
monieval_74 asked:
Well, I don’t have any machine ( like treadmill, elliptical, stairmaster, etc..)for interval training. I want to lose 20lbs, so any advice on what kind of interval training should I do since I don’t have any equipment? The only thing I have around the house is free weights. Please help?
Well, I don’t have any machine ( like treadmill, elliptical, stairmaster, etc..)for interval training. I want to lose 20lbs, so any advice on what kind of interval training should I do since I don’t have any equipment? The only thing I have around the house is free weights. Please help?
Filed Under: Cardio
I would enjoy the outdoor if possible. Run about 30 mins- 1hour a day. Also, try doing some weight lift but, not a lot(20- 35 mins). Put, yoga in there for a total body workout. (30- 45 Mins). If need a day by day workout plan just email me.
You can do interval training with any type of cardio. Here’s how: Pick an aerobic exercise you like, and after warm-up and stretch do 8-12 sets of a 30-second sprint followed by 60-90 seconds of slow jog pace exercise. It works with jogging, cycling, rowing, swimming; pretty much anything.
Do each of the cardio moves for one minute. Inbetween do the exercise with weights for 12-16 reps. If you can don’t rest at all and just move from one exercise to the next. At the end of the circuit march or jog in place for 3-5 minutes and if you feel like you can repeat the circuit for a total of 2-3 times. Start with a 3-5 minute march or jog in place as well to warm up the body.
RUN IN PLACE – pick up the pace and kick heels up to buttocks
BACK ROW – w/ weights hinge forward at the hips and knees slightly bent, palms facing in lower the weight down towards the floor exhale as you bring the weights up with your elbows staying close to the body and squeeze the shoulder blades together, lower down and that’s one rep
JUMPING JACKS
CHEST FLY – lay on your back with weights lifted above your chest and palms facing each other, inhale as you lower the weights out to the side and keep a soft bend in the elbow and go as low as you can without touching the floor, exhale as you bring the weights back up above your chest, that’s one rep
HEEL DIGS – press heel out in front of you and hop to switch feet
SHOULDER RAISES – bend the arms at 90 degrees with weights in front of you, keeping the arms bent and inhale as you raise out to the sides, lower down for one rep
BURPEES – standing place hands on floor and jump feet back into pushup position and then jump feet back towards hands and stand up (that completes one burpee)
BICEP CURLS – holding weight in hands and arms bent at 90 degrees in front of you with palms up, exhale as you curl the weight up toward your shoulders and lower down, one rep
SPEED SKATER – leap to the right bring left leg slightly behind you and you reach towards the floor and then leap to the left bringing right leg slightly behind while reach towards the floor
TRICEP KICKBACKS – hinge forward from the hips with a soft bend in the knee, pull your elbows back and close to your sides, keeping the elbows in place lift the weights back towards your hips and then lower (keep the elbows in place!), that’s one rep
CROSS COUNTRY SKI – stand with legs together and jump up landing with right leg in front and left leg back then jump again switching feet in the air
SQUATS – holding weights in hands with feet shoulder width apart, lower down into squat making sure the knees don’t go past the toes and your butt is sitting back, squeeze glutes together on the way up, one rep
DOWNHILL SKI – feet together jump to right and then the left and stay low in a little bit of a squat position
BACK LUNGES – alternating the legs by stepping back with your right leg and lower into a lunge by bending both legs and keeping your left knee inline with your ankle, lift up and then step right leg in and switch sides, that’s one rep (can hold weights in you want)
HIGH KNEES – run in place brining knees into the chest as much as you can
PLIE SQUAT – hold weights in front of the body, stand with legs wider than shoulder width apart and toes turned out, squat down and then squeeze the inner thighs as you lift yourself back up, one rep
SQUAT THRUST – kinda like a burpee but when you come up jump
SIDE LEG RAISES – right side only – balance yourself on your left leg and slowly lift the right leg out to the side, be sure to keep your hips forward and don’t turn you leg out, you also need to keep the foot flexed and push through the heel
POWER JACKS – like a jumping jack but when your feet go wide go down into a squat and when jumping back with feet together do two hops
SIDE LEG LIFTS – left side this time
JUMP ROPE – real or pretend
DONKEY KICKS – right side – on your hands and knees, pull your right knee in towards the chest and then slowly extend the leg out and slightly up behind you, one rep
SQUAT JUMPS – in a squat position jump up and land in squat position
DONKEY KICKS – left side this time
QUICK FEET – standing with feet wide run in place as fast as you can (think football)
CALF RAISES – holding weights with feet together, lift yourself up onto your tippy toes by rolling through the big toe (important not to roll through the ankle), lower down but don’t touch the floor, that’s one rep
SQUAT W/ FRONT KICK – feet close together squat and come up and kick with the left then squat again and come up and kick the right and keep alternating
BICYCLE – on your back with your hands behind your head crunch up and twist your right elbow to left knee as you extend the right leg out and then switch sides, one rep
SHUFFLE W/ KNEE – shuffle three times to the left and on the third one lift your right knee and then shuffle three times to the right lifting your left knee on the third one