The best way to make sure you still get your workout into the schedule, is to have one that can be done quickly and can be done anywhere! A workout that is fast and only requires your body eliminates 100% of the excuses. And that workout is called Interval Training. 20 seconds all out work, 10 seconds rest, 8 times through for a total of 4 MINUTES!!!! And one of the best things about Interval workouts is that, if done correctly, can burn calories for hours after you finish your workout.

THE EXERCISES

(Always consult a physician before beginning exercise. Perform at your own risk.)

During an Interval Workout you can use any exercise you like, but the following is a list of body weight only exercises. Pick 1, 2, 4, or 8 of these to create your own workout. Mix and match to create 8 rounds. Just make sure to do them as intensely as you are able, always with good form.

Squats (regular, side to side, jump)

Lunges (regular, static, forward, backward, side to side, jump)

Burpees

Inchworms

Mountain Climbers (regular, cross body, spiderman)

Frog Jumps (Forward/Backwards Jumps while staying low)

Jumping Jacks (regular, low or plyo)

Plank Jacks

Skater Lunges

Pushups (regular, tricep, spiderman)

Up Down Planks

Now put your exercises together to create your own circuit for a fast and efficient workout! The workout can consist of 1-5 intervals depending on how much time you have. Make sure to warm up with 5 minutes of low intensity activity beforehand to get the body ready for the intense work. Rest 1-2 minutes between sets.

Example

Tera’s Intervals (full body and works the body in all ranges of motion)

20 seconds jump squat

10 seconds rest

20 seconds burpee

10 seconds rest

20 seconds skater lunges

10 seconds rest

20 seconds mountain climber

10 seconds rest

20 seconds plank jack

10 seconds rest

20 seconds frog jumps

10 seconds rest

20 seconds crossbody mountain climber

10 seconds rest

20 seconds plank up down

10 seconds rest

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

No Excuses! By Tera Busker

What is a Sprint/Exercise Interval Workout?

A sprint interval workout or shotgun is a type of workout where you establish a distance that you can sprint and at each end of the distance you perform an exercise. Choose the number of exercises and reps for each exercise you want to do and complete the sprint and exercises for time. Run back and forth from the “start line” to the “finish line” and do an exercise at each “line”. Each time your run the sprint/shotgun, try to improve your best time. Always consult your physician before beginning a workout. Perform exercises at your own risk.

Example Workout:
What you will need: a stop watch and a set of weights or a resistance band.

10 pushups
Sprint 30 yards

10 squats
Sprint 30 yards back to start

10 plank up downs
Sprint 30 yards

10 shoulder presses
Sprint 30 yards back to start

10 reverse lunges each leg
Sprint 30 yards

10 alternating bicep curls
Sprint 30 yards back to start

10 spiderman planks on each side

Rest for 2-3 minutes and repeat 2-5 times.

Tera Busker is an ACE Certified Personal Trainer and owner of Fitness To Go, an exclusive In Home & Private Studio Personal Training Service based out of Roberts, WI. www.fitnesstogo.net

Sprint Your Way to Fitness by Tera Busker