Torch at least 600 calories
Your warm up will begin as follows:
100 skips (jump rope)
10 squat thrusts
do 3 sets
You’re now ready for your intervals. The intervals described here are done on a treadmill. You can imitate the intervals on a bike, elliptical, or stair climber, making sure to adjust the speed accordingly for each machine. By the way, I’m doing this on a treadmill because it’s awfully cold here in NYC and i’d rather be indoors than out.
10 sprints on a treadmill - it should last no more than 10 minutes and 30 seconds. You’ll be sprinting for 30 seconds and then resting for 30 seconds. Begin at a speed you know you are comfortable with sprinting. Don’t go to hard in the beginning because you will be increasing your speed for each sprint until you can’t run any faster. The last increase you make is what you will hold for the remainder of your sprints. You should be able ti increase your speed 4 - 5 times max. If you feel that with the increased speed 30 seconds is to short for a rest then increase it to 45 seconds but no more than that.
When you’re done with your sprints, this is your chance to get some water and wipe off your sweat. No resting. You should be walking to your next exercise while our rehydrating.
Next will be 20 back extensions followed by 10-15 reps of decline push ups. Repeat both back to back for 3 sets. Resting only if you really need to.
You’ll now be challenging your balance while doing a power movement. while holding a 3-4-kg medicine ball you’ll step back into a reverse lunge and twist towards the leg that stay’s in front while preforming the lunge and slam the ball. As you catch the ball in the air you should be coming back to the standing position. Count every other twist and complete 10 reps. Holding the same medicine ball, place it behind the head and get ready to preform 20 prisoner squats. Repeat both exercises back to back for 3 sets. Resting for water if needed.
Your heart rate should still be going hard and strong up to now. Doing a combination movement like the reverse lunge with ball slam will definitely increase your heart rate so you will burn calories and build muscle twice as fast than performing the exercises separately.
This entire routine should take you no more than an hour, in fact it should leave you with 5-10 minutes for a good stretch.
You’re not done yet. You will do 30 bicycles (count ever other twist) and then hold plank for 45 seconds. Repeat for 3 sets.
No you will be doing a cardio blast, for 15 minutes. By now your legs should be exhausted so you might not want to do a run, but i you’re up to it then go for it, otherwise get on a bike, elliptical, or stair climber and get ready to pick fat burn on the machine and set the level to 7-8 and your time will be 15 minutes.
You should feel like you can’t go no more and are ready for a good stretch. Make sure to stretch out every muscle that was worked. Pat yourself on the back, you did a great job.
This is not a routine you would do everyday...only 2-3 max for the week. In between you can do a strength training routine with 20-30 minutes of moderate cardio.
Was this easy or hard for you? Did you modify the workout? Share how it worked for you.
