We're glad you stopped by our MAC Fit blog today. Look around- you'll find fitness tips, recipes, encouragement, spiritual help, and so much more!

February 20, 2013

20 min. Interval TOTAL BODY cardio/strength workout

Okay girls - hopefully you read the blog post earlier about the benefits of interval training. But it's okay if you didn't - here is the brief summary:

  • Interval training just means alternating bursts of more intense activity with intervals of lighter activity.  (for example, you can add 30 seconds of jogging to your walking workout every 3 minutes... or you could walk at a faster pace between certain mailboxes on your normal walk route)

  • Interval training will burn more calories, increase your aerobic capacity and help avoid boredom in your workouts!

This total body interval workout will utilize this methodology - and won't make you feel like you're training for the Olympics.

You will need 20 minutes, 2 weights and the ability to keep your eyes on a clock, watch, cell phone, etc... 

(as a reminder - if you don't have weights... grab 2 empty milk jugs and fill them with water until you feel like they are the right weight for you! Be creative! Grab things around the house if necessary - just make sure that they are the same weight for each arm, wouldn't want to overtrain one side over the other. and remember, purchasing dumbbell weights will be worth the short-term investment for the long term health goals you will reach)

I'm going to seperate this workout into two options: Standard/Modified
(Modified is going to be lower impact, easier for those who are working up to standard exercises or have health conditions restraining their capability for higher impact more intense exercise)
(***indicates it is meant to be your higher intensity exercise of the interval workout)


1 min: Jog in place
(modified) March in place

30 sec: JUMPING JACKS ***
(modified) X reach overhead with foot tap-out on same side as reaching hand.

1 min: Wall sits (15 seconds held, 5 sec break)
(modified is the same due to low impact)

30 sec: Front squat to single arm shoulder press-alternate arms on each squat
(modified is the same due to low impact)

1 min: Jog in place
(modified) March in place

30 sec: Knee Raises (add a twisting crunch if desired)***
(modified) Low or mid knee raise, but avoid the twisting crunch

1 min:  5 modified wide grip pushups, rollover and do 5 crunches-focus on chest up rather than pulling chin to chest
(modified would be the 5 modified pushups, and then 5 pelvic lifts)

30 sec: Bentover Rows to Side Raises (weight in right hand)
In standing position, walk your left leg forward, then hinge your body at the hips to bend over with a flat back position. From this position you will pull the weight back leading with the elbow, then you will release that back to the bottom. Next you will raise the weight out to the side, and release it back to the bottom. Repeat.



30 sec: Bentover Rows to Side Raises (weight in left hand)
Walk your right leg forward... (cont. as previous exercise)

(modified is the same due to low impact)
Reach your right arm up as if grasping a rock to climb a mountain, simultaneously pulling your left knee up. Alternate at your own pace, doing the opposite hand reach with knee raise. ***This can be done at jogging pace to make it more INTENSE. only rest your foot on the ground for a split second before switching sides. <try it!>

1 min: OVERHEAD TRICEP EXTENSION (30 sec right/30 sec left)
(modified is the same due to low impact)

1 min: FOREARM PLANKS (10 seconds hold, 5 seconds break)***
(modified will be the same, but do not let your butt/low back sag towards the floor....if you have to error from straight line position- do it by having your butt higher in the air)

1 min: Alternating Static Hold Bicep Curls (Modified is the same)
Curl one weight up so that your arm is bent at a 90 degree angle with weight in hand. HOLD THAT WEIGHT THERE while you curl the other arm's weight 5 times regularly.  SWITCH so that the other arm has the weight at 90 degree angle, curl the other arm 5 times. REPEAT THIS until one minute is up!

take a 1 to 2 minute rest and REPEAT the whole thing once more.]

No comments: