The time intervals for the various exercises can be anywhere from 30 seconds to 3 minutes,
depending on your goal. Here is an example of an interval workout:
Round 1
Jumping jacks - 30 seconds
alternating forward lunges - 1 minute
jogging in place - 30 seconds
shoulder presses - 1 minute
forward hops - 30 seconds
plank - 1 minute
Repeat 2 more times, 3 rounds in all
Round 2
burpees - 30 seconds
dumbbell flys (back) 1 - minute
one legged side to side hops - 30 seconds
pushups - 1 minute
jump rope (simulate) - 30 seconds
crunches - 1 minute
Repeat 2 more times, 3 rounds in all
You can add more rounds for a complete body workout that addresses all of your needs.
Figure out which exercises will benefit you the most personally, and throw them in. Need to
improve your cardio? Add more cardio sequences. Need to work on endurance? Do longer
intervals, perhaps 3 minutes or more. Need to improve strength? Increase the number of
strength related exercise in the routine as opposed to cardio/endurance/etc. I would advise
doing each mini round of exercises 3 times at least for a full workout. Also, doing these 3
times a week should net you results that you can both see and feel within a short amount of
time. Try this! You will soon not want to work out any other way!
For more fine fitness tips, visit TheFitnessDiva.com
