The quick interval workout is an even mix of varied-paced cardio and body-shaping strength work to hit every trouble spot on your body – no matter who you are. If you have some extra time and want to work on your endurance, increase the cardio sets by a few minutes.
Equipment Needed:
Jump Rope
Dumbbells (between 7 and 20 pounds) or a Barbell (between 15 and 40 pounds)
Total Time: 40 Minutes
Warm Up: Built in the workout.
Circuit 1
8 Minute Easy Warm Up
2 Minute Hard Acceleration
15 Vertical Jumps
20 Squats with Weight (dumbbell or barbell)
**Repeat three times, alternating between jumps and squats.**
Rest 2 minutes
Circuit 2
3 Minutes Moderate Pace
2 Minutes Hard Acceleration
20 Standing Shoulder Presses (dumbbell or barbell)
20 Bent Over Rows
**Repeat three times, alternating between shoulder presses and rows.**
Rest 2 minutes.
Circuit 3
3 Minutes Moderate Pace
2 Minutes Hard Acceleration
60-Second Mountain Climber
60-Second Jump Rope
**Repeat three times, alternating between mountain climbers and jumping rope.**
Do you have a question about an exercise? Check the exercise glossary.
