Sunday Express

Working out is fun with interval training


Mojabeng Dorcas Senekal

Healthy Living

SOMETIMES we quit working out because we get too tired and bored from doing the same exercises over and over, but you can make working out easier and less painful by interval training. This is where you alternate periods of high-intensity exercise with low- intensity recovery periods burning more calories over a short period of time. Add the following interval- training plans to your routine once or twice a week so you achieve faster and effective results.

Round one

  1. Burpees
  2. Mountain climbers
  3. Jumping jacks

Your aim is to complete 3 circuits of this round, 10 reps in the first circuit, 20 in the second and 30 in the third, do not rest, jump rope for about 2 minutes.

Rest for 1 minute

Round two

  1. Walking lunges with squats at the end of each line
  2. Push ups
  3. Lunge jumps

You complete 3 circuits of this round too performing each exercise for 45 seconds. Take a 15-second break between each exercise and circuit, jump rope for 3 minutes.

Rest 1 minute

Round three 

  1. Seated crunches
  2. Seated leg raise
  3. Sit ups

Complete 6 circuits of this round, 30 reps in each.

Rest for 1 minute

Round four

  1. Plank
  2. Right side plank
  3. Left side plank

Complete 6 circuits of this round too, 30 reps in each

And your interval training is complete. Mazel tov!!!



Sunday Express

Sunday Express

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