Category: fitness

30 secs on, 30 secs off. Do 10-20 rounds for a 10-20 min workout

 

<60 secs: Increase endurance, burn more calories

1-2 mins: Building more muscle, and some endurance benefits

2-3 mins: Building more muscle and strength

3-5 mins: Pure strength and power purposes

Compound movements may be better with 1-2 mins rest, while isolation exercises with 45-90 sec rest.

Incorporate all rest intervals, because their benefits transfer across.

Use a pair of dumbbells.

1. 6 split jerks, 10 skier swings
2. 12 split jerks, 20 skier swings
3. 18 split jerks, 30 skier swings

Time yourself, how long it takes, rest the same amount of time. Repeat 2 more times.

 

Use 3-5 kg dumbbells. Complete the following circuit in Tabata style, then rest 1 min. That’s 1 round, do 6 of them.

1. Jumping jack
2. Skier swing
3. Thruster
4. Rotational punch
5. Diagonal chop
6. Discus
7. Ground and pound
8. Speed Z press