You'll feel the burn during this interval training workout - but it's worth all the pain
You'll feel the burn during this interval training workout - but it's worth all the pain
Now that the festive feasting is done and dusted, we get that you'll want to burn it off as quickly as you ate it. Personal trainer Cheryl Loh from TripleFit at Millenia Walk has designed an interval training workout for you to clock in a speedy sweat session.
So what's the big deal about interval training? You get more bang for your buck - which is always a good thing. If you push yourself to your limit and squeeze in as many reps as you can, 20 minute of interval trainings three times a week reaps more results than five 50-minute regular cardio sessions. Basically, instead of looking at how long you're working out, you should be looking at how hard you're working your body. The intense effort you put in during an interval workout makes your body work harder for recovery - this mean you burn more calories in the 24 hours after your sesh.
The Plan
This workout consists of 8 exercises that covers all the different body parts. The aim is to complete as many reps as possible on a 40 seconds work, 20 seconds rest routine. Complete 2 sets. During your rest intervals, make sure you take slow, deep recovery breaths before the next exercise.
Total Time: 17 minutes
You'll need:
+ An exercise mat.
+ A skipping rope.
1 Jumping Jacks
Gets your heart rate up and body warmed up
[A] Start with feet together, hands by your side.
[B] Jump to open your legs and arms, with the arms overhead and feet wider than shoulder width. Jump to close.
2 Squat Jacks
Works legs
[A] Start with feet together, hands clasped at the chest.
[B] Jump to open your legs to the side, sinking into a squat position with hands still clasped. Jump to close and land with your feet together.
3 Mountain Climbers
Works stomach and arms
[A] Begin in a full plank position, hands pushing against the ground, shoulders directly above hands, feet together, and stomach tucked in.
[B] Drive your right knee towards right elbow, and return to the starting position. Repeat on the other side.
Works legs
Sports bra, tights and shoes, from Nike.
5 PLANK WALK-UP
6 Superman flutters
Works posterior chain muscles (such as the back, glutes, external obliques and hamstrings)
[A] Start by lying face down on your stomach, with arms fully extended.
[B] While keeping full extension of the lims, perform small flutter motions without your hands or feet touching the ground.
Full body burn!
SCALE UP!
[A] Start in a standing position with feet together.
[B] Place hands on the ground.
[D] Push off the ground into full plank.
[E] Jump both feet back in towards your hands, and perform a straight jump as you stand up.
