There’s not a whole lot more that can be said that hasn’t been said already.
These 5 routines are not your standard “straight sets” where you do an exercise for 10 reps, rest of 60 seconds, repeat it for another 3 sets, then move onto the next. For these intervals or circuits, you’ll be performing an exercise for a prescribed amount of time (instead of reps) then moving onto the next exercise with little to no rest in between. Note: there are, however, some instances where you will be performing reps, but the workout is still structured in a circuit setup.
HFP expert contributor Joe Rodonis provided the programming and video demonstration below. Give him a follow on Instagram (@JoeRodonis).
Why intervals and circuit work
It’s quite simple. They force you to work very hard and outside of your comfort zone. You heart rate will be elevated and your metabolism with be cooking.
The following workouts progressively get hard as you move down the list.
How to use these as program
Do 1 or 2 of these per day for an entire week of 7 days. We suggest beginners take a day of rest in between workouts for the first week or two. Add additional rounds as you progress from week to week.
CATEGORY 1
Body weight squat x 60 sec
Alternating lunges x 60 sec
Shoulder taps x 60 sec
Pushup x 40 sec
Mountain climber x 40 sec
Plank hold x 40 sec
Rest as needed. Repeat 1-3 rounds.
CATEGORY 2
DB chest fly x 12 reps
DB tricep chest press x 12 reps
Push-up x 12 reps
Reverse curl x 12 reps
Overhead press x 12 reps
Bent-over row x 12 reps
Rest as needed. Repeat 2-3 rounds.
CATEGORY 3
Alternating jumping lunge (4) + Tuck jumps (2) x 60 sec
Battle rope x 45 sec
Push-up x 45 sec
Jump squat x 45 sec
Rest as needed. Repeat 2-3 rounds.
CATEGORY 4
Burpee to Tuck jump x 10 reps
High knees x 30 sec
Alternating leg box jump x 60 sec
KB alternating lunge x 60 sec
KB squat upright row x 60 sec
Rest as needed. Repeat 2-3 rounds.
CATEGORY 5
Jump squat x 30 sec
KB swing x 30 sec
KB squat x 30 sec
Jumping lunge x 30 sec
Windshield wiper x 10 reps
Hanging leg raise x 10 reps
Pushup/pullup alternations x 10 reps
Rest as needed. Repeat 2-3 rounds.