Exercising with high intensity interval training can help you to get a great workout in little time. And if you choose the right exercises, you can get a total body workout that you only need to perform three times a week.
High intensity interval training requires that you exercise as intensely as you can for a short period time and that you follow that will active recovery for a period of time. By alternating these intense bursts with recovery you get a great cardio workout as well as strength training. This workout can be done at home or in a gym.
For this workout routine you’ll need some simple equipment including:
- dumbbells – no need to be very heavy
- box for box jumps – you can also use a stair if you don’t have one or can’t jump to knee height
- jump rope
- timer for intervals – a clock with a second hand will work
Warm Up. You should always begin your workout with a warm up. You can do jogging, jumping rope, jumping jacks or high needs for 5 minutes to allow your muscles and joints to be prepared for exercise.
Intervals. You’ll be performing 5 intervals that you’ll repeat for a total of three times to get a full body workout in just 30 minutes.
Interval 1 – Lunges. You’ll perform lunges as fast as you can for 1 minute. Follow with 1 minute of active recovery while jumping rope.
Interval 2 – Box Jumps. Perform box jumps as fast as you can for 1 minute. Follow with 1 minute of active recovery by jogging in place.
Interval 3 – Pushups. Perform pushups as fast as you can for 1 minute. Follow with 1 minute of jumping rope.
Interval 4 – Uppercuts. Uppercuts are performed by standing in a squat position while holding your dumbbells at your side. With your right hand punch up across your body to the left side. Repeat with the other hand. Follow 1 minute of this with 1 minute of jogging in place.
Interval 5 – Overhead Press. Stand in a quarter squat holding your dumbbells at your shoulder level. Press them both overhead. Then return to the starting position. Repeat this action for 1 minute and follow up with 1 minute of jumping rope.
Repeat this entire cycle 5 times.
Cool Down. After completing this cycle 5 times, cool down with light jogging, walking, or high knees for 3-5 minutes. Then perform a total body stretch routine to prevent injury and improve your flexibility