Week 3
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| 15 | 20 lunges, 10 push-ups (5 rounds) |
| 16 | Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks |
| 17 | 10 push-ups, 10 sit-ups, 10 air squats (5 rounds) |
| 18 | Longer run (or whatever it is that you like to do–biking, swimming, etc) Add-on: 1 minute front plank, and 1 minute plank on each side |
| 19 | Rest day! |
| 20 | 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope) |
| 21 | Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds) |
[/su_table]
Week 4
[su_table]
| 22 | 20 jumping jacks, 10 sit-ups (5 rounds) |
| 23 | 100 air squats, for time |
| 24 | 20 lunges, 15 push-ups (5 rounds) Scale down reps if needed |
| 25 | Longer run (or whatever it is that you like to do–biking, swimming, etc.) Add-on: 1 minute front plank, and 1 minute plank on each side |
| 26 | Rest day! |
| 27 | 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) Note: If you’re still struggling with this, you can do the 10/10/10 reps) |
| 28 | Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks |
| 29 | Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds) |
| 30 | Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today: 20 lunges, 15 push-ups (5 rounds)– decrease push-up reps if needed 10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each 100 jumping jacks jump rope for 1 minute 25 sit-ups |
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Great job!!! You’ve done it!
High intensity interval training is a great way to create Peripheral Heart Action, which shunts blood from the lower and upper parts of the body creating a longer calorie burn of up to 48 hours after your workout!