Beginner: 10 reps, 30 second interval
Intermediate: 15 reps, 45 seconds,
Advanced: 20 reps, 60 seconds
1. Mountain Climbers (timed)
2. Lunge Jump
3. 3-Way Frogger
4. Squat Jump
5. Spiderman Push-ups
6. Lunging Side Kick
7. Plank Reach Stretch
8. Ninja Jump
9. Knee Drop Plank
10. Knee Tap
My workout from last night is posted below. This is a great fat burning, and toning workout. I paired it with a running workout, so I only went through it one time. If I hadn’t paired it with a running workout I would have repeated it up to three times.
This series of exercises utilizes compound moves for a full body workout. Keeping the rest time in between each exercise short also increases the calorie burn of this workout.
I paired this with an 800 meter repeat workout. I completed my run in 800 meter (half mile) increments. I chose a challenging pace, and ran this on the treadmill. It can also be completed outside. If your local high school or college has a standard sized (400 meter) track that would be two loops around the track.
My workout breakdown was as follows. Remember, if you try this workout select an appropriate pace for you. Also, be sure to warm up! (.5 Miles=800 Meters)
1. .5 Miles: 3:02 Minutes (Treadmill speed 10, Incline 1)
2. .5 Miles: 3:15 Minutes (Speed 9.5)
3. .5 Miles: 3:07 Minutes (Speed 9.6)
4. .5 Miles: 3:00 Minutes (Speed: 10.1)
5. .5 Miles: 2:58 Minutes (Speed: 10.1)
6. .5 Miles: 2:56 Minutes (Speed 10.2)
Total Distance: 3 Miles
Total Run Time: 18 Minutes, 18 Seconds
I find that I always have more energy as the run progresses so I picked up the pace a little bit. The first mile or so of a run is the hardest for me, as my body warms up and transitions into running mode. Jesse tells me that is the sign of a true distance runner. 🙂
I hope you guys enjoy the workout!