I had a request for a basic but effective High Intensity Interval workout, so I thought I would share it here for others too. It is suitable for beginners, but can be scaled up and down to make it easier/harder if needed.
So here goes!
The Rounds
- Round 1 – Do each exercise for 20 seconds. Take as short a rest between exercises as possible (0-10 seconds). Rest x1 minute before starting the second round…
- Round 2 – Do each exercise for 40 seconds. Take as short a rest between exercises as possible (0-10 seconds). Rest x1 minute before starting the final round…
- Round 3 – Do each exercise for 60 seconds. Take as short a rest between exercises as possible (0-10 seconds).
The Exercises
- Single leg squat thrust – https://youtu.be/Afx54Py683c
- Squat – Air – https://youtu.be/aBovLkcYEng
- Plank up – https://youtu.be/ODH0vq54GEQ
- Shadow boxing – https://youtu.be/-3QbVfdr-cQ
- Crunch punch – https://youtu.be/ZkBB-iqyIc0
Adaptations
Because everyone’s fitness level is different, this is easily adapted to make it easier/harder in the following ways:
- Shorter rest periods to make it harder.
- Increase number of reps in the time limit to make it harder.
- Double up the rounds to make it harder
- Swap for harder exercises to make it harder.
Give it a go and let me know how you get along!