Interval Training Workout - Toning and Cardio Boot Camp
Part of true fitness is not only that you have good cardiovascular endurance and that you are strong but also that your body is capable of doing many different motions with ease and is capable of moving from one motion to another with only a small learning curve. Being truly fit is knowing what your body is capable of before you even attempt it and having trained your body to the point where it can become accustomed to a new exercise/motion in a very short amount of time.
That is what this routine is about; challenging your body in as many different ways as possible in quick succession. With this type of routine your brain will get just as much of a workout as your body, challenging your coordination as well as your ability to adapt quickly. This is not only a way to train for, what is in our opinion, true fitness, but it is also an invaluable training style for those in physically demanding jobs as well as those who enjoy demanding sports, where either situation is defined by never knowing what you may ask your body to do next.
This type of routine is meant to be done straight through with only the allotted break. Do not split this routine in half and do it at different parts of the day as it will defeat the purpose of this workout, which is to intensely stimulate your motor skill pathways. With that said, if you are just beginning this workout and cannot make it all the way through at one time then feel free to split the workout up as you need to but with the goal of completing it straight through as soon as you can.
This routine is best done only once to twice a week, coupling it with other workouts that have a similar structure (one set of multiple different exercises rather than just a few exercises that you repeat). You don’t want to do this routine too many times as the more often you do it the more accustomed you will be come to the exercises and the order in which they show up. If you do want to use this routine more than once to twice a week then our suggestion is that you switch the routine up as much as possible, that is to say, every other time you do this routine, do the second group of exercises first or run the whole routine in reverse (start with the last exercise and work to the front).
Boot Camp Strategy: Total Body Toning Circuit Training
Structure: 40 Seconds on, 20 seconds off, for a total of 1 minute per exercise. Do the entire sequence only once through.
1. Squat Jacks
2. Plank Extensions (do the hardest version you can)
3. Standing Side Leg Raises (alternating left and right)
4. Calf Raises (off step if possible)
5. Crisscross Crunches
6. Back Bow Crossovers
7. Windshield Wipers (hardest version you can)
BREAK (30 Seconds – 1 Minute) Try to keep moving during the break if you can. Jog/Run in place, do high knees, Jumping jacks, etc.
8. Crossover Lunges
9. Jumping Jacks
10. Ice Skaters (keep leg as high as possible)
11. Lateral jumps
12. Pilates Toe Taps (double leg if you can keep back on ground)
13. Ventral Hops
14. Reverse Crunches (try not to swing legs)
15. Push Up Planks (alternate lead hand every repetition)
Calorie Burn Info
We estimate that this workout burns 96 - 157 calories total.