Interval Training: How to Unlock Your Fitness Potential

The Workout: Interval Training with the Exercise Band

During this workout you will be doing bouts of cardio segments alternating with bouts of strength training. You will need a clock or sports watch help you keep time. The cardio segments last for 30 seconds, followed by 15 repetitions of the strength training exercise. You can do whatever cardio you like. We'll give you some suggestions below. For a great outdoor workout, put your resistance band under the jogging stroller and jog for 30 seconds, then stop and do 15 reps of a strength exercise. If you're doing this in your house, just do jumping jacks, front kicks, or jog in place—anything to get your heart rate up—during your cardio bouts.

Do the entire circuit twice. And if you're still feeling good at the end, by all means knock out a third set! Check out the video to watch how it goes!

Strength

• Bicep curls
• Shoulder presses
• Triceps extensions
• Chest press
• Bent over rows
• Bent over flies
• Squats
• Single leg lunges (15 each leg, then do cardio)
• Dead lifts

Cardio Segment Ideas

• Jog in place
• High knee march
• Jumping jacks
• Front kicks (kickbox style)
• Football run (fast feet)
• Run up the stairs and quickly walk down
• Squat down and jump up
• Dance like a maniac in the privacy of your living room
• Boxer shuffle
• Jump rope (with a pretend, invisible rope)
• Push the stroller
• Lunge behind the stroller
• Lunge around your house

Abs
Perform these all together without a cardio interval. Make sure your heart rate has come down before going to the floor for abs.

• Double knee tuck
• Double knee tuck with arms swim
• Single alternating knees
• Straight leg alternating
• Pretzels (one set of 10 each)

Please consult with your physician or healthcare provider before embarking on a new diet or exercise program. Nothing contained on this site should be considered as, or used as a substitute for, medical advice, diagnosis, or treatment.