Bodyweight/Cardio Interval Training

Posted by lin-z

Sunday, June 16, 2013 at 11:42am filed under Cardio - Home Activities

Calories Burned: 476 calories per hour (based on a body weight of 150 lbs.)

Instructions:

Round 1

Circuit 1

Jump Rope 1 min.

Push ups 30 sec./donkey kick 30 sec.

Jump Rope 1 min.

Push ups 30 sec./donkey kick 30 sec.

Jump Rope 1 min.

Push ups 30 sec./donkey kick 30 sec.

Jump Rope 1 min.

Push ups 30 sec./donkey kick 30 sec.

Jump Rope 1 min.

1 min. active rest

Circuit 2

Shadow Box 1min.

Jog in place 1 min.

Squats 1 min.

Shadow Box 1 min.

Jog in place 1 min.

Squats 1 min.

Shadow Box 1 min.

Jog in place 1 min.

Squats 1 min.

1 min. active rest

Circuit 3

French press w/ a crunch 1 min.

Jump rope 1 min.

Side Plank w/ a dip 1 min. (30 sec. each side)

Bridge 1 min.

French press w/ a crunch 1 min.

Jump rope 1 min.

Side Plank w/ a dip 1 min. (30 sec. each side)

Bridge 1 min.

1 min. active rest

Round 2

Repeat Circuit 1 thru 3

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