Get More “Bang for Your Time” with Interval Training

Text by Connie Jo York, Aerobic Spot

Increase your aerobic endurance and strengthen your body while you’re at it by doing a time saving Interval Training Workout.

“Lack of Time” has long been considered the number one excuse for not exercising. We are so busy! There does not seem to be enough hours in the day to accomplish everything. Even the most dedicated of us fitness diehards have to work to juggle our schedules to squeeze in everything we want to do. Interval Training is a great way to combine cardio and strength training into one effective, time-efficient workout.

Following is an Interval Training Workout that combines one-minute cardio power movements with strength training exercises for an effective, fun, fat-burning, total body workout! You will complete a series of five Interval segments, alternating back and forth between one-minute cardio bouts, and three to four minutes of strength training. Enjoy a one minute rest period following each Interval (walk around, get a sip of water). After the five Interval Sessions, you will do a series of three abdominal exercises. This entire workout will take you approximately 45 minutes to complete, including the warm up and abdominal exercises. You can repeat the five Interval Segments if desired and your time permits, making the entire workout 70 minutes. Always follow a workout with stretching—stretch at least the hamstrings, calves, shoulders and back.

You will need: a pair of light dumbbells (5 lb. or less) and an aerobic step if desired. (Step movements can also be done on the floor. If you do not have a step, try using a welcome mat for a prop, just to give you a feel for the aerobic step movements.)

Please perform each repetition of every exercise correctly. If you feel yourself starting to become tired prior to completing all the suggested number of repetitions for each exercise, stop and move on to the next movement. It is more effective to practice correct form and only do a few reps than to do all the reps incorrectly. You might want to consult an expert for at least one session. Also, you should not expect to complete the entire workout initially. Always work at your own pace. Consistency is the key to improving your physical fitness.

Good Luck! Turn up the music! And I hope you enjoy this workout!

WARM UP

Warm up for 10 minutes prior to beginning the Interval Training workout. The warm up is extremely important to prepare the body for exercise and reduce the risk of injury. NEVER skip the warm up. Some warm up ideas: walking, dancing, step touches, arm circles. Following is a warm up designed for the aerobic step, but remember, anything you can do on a step, you can do on the floor.

Warm up #1:

Right Lead

4X toe taps swinging the arms (RLRL) (8 counts)

2X right basic with big arm circles (8 counts)

2X traveling hamstring curls

1X 3-curl repeater

This warm up automatically changes lead leg for you.

Warm up #2:

Double step touch to the right (step right, feet together, step right again step together)

Jumping Jacks 2X
Double step touch to the left

Jumping Jacks 2X

INTERVAL #1

POWER MINUTE: “Basic Step” with Jogging Option (Lead with right foot, step up, up onto the step, and back down, down to the floor, right foot leading on the up and the down.) Do the jogging option if desired (jogging the basics). Do 30 seconds with the right foot leading and then 30 seconds with the left foot leading?

X Lunge

Starting position:

Hold a dumbbell in your left hand, above your left shoulder, elbow out to the side.
Hold a dumbbell in your right hand, arm down at your right side, and palm facing in.

The movement:

Lunge/Squat out to the left and return.
Then, do an abductor raise (side leg raise) with your left leg while at the same time lifting your right arm out to the right side (shoulder level or lower).

Cue: This is how I cue the X-Lunge: lunge squat out and in (4 counts), side raise and down (4 counts).

Reps: Complete 16 on the left side, then, do 16 on the right side.

Forward Shoulder Raise

Starting position:

Hold a dumbbell in each hand, arms down and palms toward the back of the room.

The movement:

Lift both arms out in front, shoulder level or lower. Keep your arms almost straight.
Pause with your arms extended forward for a moment and then lower slowly back to the beginning position.

Cue: Out (2 counts), Hold (2 counts), Drop (4 counts)

Reps: Do 20 forward shoulder raises.

Rest—walk around, get a sip of water— for a minute between intervals.

INTERVAL #2

POWER MINUTE: Jumping Jacks

One Leg Dead Lift

Starting position:

Hold a dumbbell in each hand.
Balance on your right foot. Stare at something to help you find your balance.
Hold your arms out to the sides, palms down.
Tighten your abdominal muscles.

The Movement:

Bend forward from your hips as you drop your arms, bringing the dumbbells close together.
Return to starting position.

Cue: Bend forward (4 counts), come up (4 counts).

Reps: Do 12 while balancing on your right foot. Then, do 12 while balancing on your left foot.

Shoulder Press with Mickey Mouse Arms

Starting Position:

Hold a dumbbell in each hand, near your ears.

The Movement:

Lift the dumbbells overhead.
Return dumbbells to starting position.

Cue: Lift (2 counts), lower (2 counts).

Reps: Do 24.

Rest—walk around, get a sip of water— for a minute between intervals.

INTERVAL #3

POWER MINUTE: I Step (That’s a capital letter I.) (right leg leading, step up onto the step and do one jumping jack while on top, step down with right leg leading and do one jack on the floor). Cue: Up, up, jack, down, down, jack (8 counts). This step looks like a capital “I”. Do 30 seconds with the right leg leading and then 30 seconds with the left leg leading.

Triceps Extension with a Tree Pose Option

Starting Position:

Hold one of your dumbbells.
Try a Yoga Tree Pose position—stand tall, find your balance, bring the sole of your right foot to the inside of your left leg.
Bring your dumbbell over head, holding one dumbbell with both hands.
Keep your elbows close to your head.

The Movement:

While holding the Tree Pose position, bend your forearms back and then extend overhead.

Cue: Bend (2 counts), extend (2 counts)

Reps: Do 12 while balancing on your left foot. Then, do 12 while balancing on your right foot.

Note: The Tree Pose is only an option. If you find it too difficult, drop your toe to the floor to help you balance. Balancing on one foot makes exercises more challenging!

Biceps Curls with Split Lunges

Starting Position:

Hold a dumbbell in each hand, arms downs and palms forward.
Take a giant step back with your right leg.
You will be on your right toe (right heel off the floor).
Your legs are in a “staggered” position.
Your body weight is distributed over both feet.
Stand tall and tighten your abdominal muscles.

The Movement:

Curl forearms bringing dumbbells toward shoulders, and at the same time…
Dip your right knee down toward the floor, not touching the floor with your knee—it’s just a dip.
Return to starting, staggered position.

Body Check: Your right leg needs to be back far enough so that when you dip your right knee, your left knee does NOT extend past your left toe.

Cue: Dip and curl (2 counts), come up and extend (2 counts)

Reps: Do 16 biceps curls and dips with the right leg back. Then, do 16 with the left leg back.

Rest—walk around, get a sip of water— for a minute between intervals.

INTERVAL #4

POWER MINUTE: Squat/Jump up (legs are at least shoulder width apart, squat (2 counts), and spring up, lifting arms up overhead (2 counts). Cue: Squat, Jump up!

Plie Squats and Heel Raises

Starting Position:

Stand with legs wide apart (wider than a normal squat—wider than shoulder distance apart) and toes pointed out.
Let your dumbbells rest on your shoulders.

The Movement:

Squat, dropping your hips almost to knee level (never lower than knee level).
Stay down and lift then lower both heels.
Come back up to starting position.

Cue: Squat (2 counts), heels up (2 counts), heels down (2 counts), come up

Reps: Do 24.

One Arm Row and Hold for Bicycle Pumps

Starting Position:

Hold one dumbbell in your right hand.
Put your left foot on top of the step.
Right leg is back, in a giant step back, heel to the floor.
Lean forward and support your upper body on your left thigh.
Keep shoulders pull backed as you lean in.
Your right arm is extended forward and slightly down toward the floor..

The Movement:

Keeping your elbow close to your body, pull the dumbbell back.
Your elbow is actually sweeping your rib case on the way back.

Cue: Pull back for 2 counts, extend the arm back out for 2 counts.

Reps: Do 16. Hold the elbow back on the last rep and do Bicycle Pumps.

Starting Position:

You have just done your One Arm Rows. Your right elbow is back from your last row.

The Movement:

Pump the right arm forward 3 times quickly (like pumping up a bicycle tire), and then pull elbow back.

Cue: Pump 1-2-3 (6 counts), pull back (counts 7 and 8)

Reps: Do 8 reps. Then, do the One Arm Row and Hold for Bicycle Pumps holding the dumbbell in the left hand.

Rest—walk around, get a sip of water— for a minute between intervals.

INTERVAL #5

POWER MINUTE: Stand at the left side of your step (or beside your welcome mat), and cross over the top with power (adding a hop as you go over). When you get to the other side, bring foot up on top and do a squat with one foot on and one foot off the step. Then bring left foot to the floor. Cue: Big Over the Top (4 counts), one squat on top (2 counts) and step down (2 counts). Go back and forth across the top and squatting for one minute.

Chest Flies holding a Pelvic Tilt

Starting Position:

Hold a dumbbell in each hand.
Lie on top of your step or on the floor, feet flat on the floor.
Arms are extended out to the sides with elbows slightly bent, palms facing up.
Tighten your abdominals (think belly button to spine), tilt your pelvis forward, your buttocks will be raised up off the step slightly, and HOLD the tilt while completing the chest flies.

The Movement:

While holding your pelvic tilt, bring arms up over your chest, bringing the dumbbells close together.
Breathing tip: Exhale and tighten your abdominals as you bring your arms up over the chest and inhale as you drop your arms back out to the sides.

Cue: Lift for 2 counts, lower for 2 counts.

Reps: Do 24 chest flies.

Back Flies

Starting Position:

Hold a dumbbell in each hand.
Lie face down on your step or the floor, palms down.
Arms are straight and extended out to the sides.
Try to keep the back, neck and legs in a straight line.

The movement:

Lift arms off the floor, squeezing your shoulder blades together.
Lower arms to starting position.

Cue: Lift and squeeze back for 2 counts, lower for 2 counts.

Reps: Do 24 back flies.

Rest—walk around, get a sip of water— for a minute between intervals.

ABDOMINAL EXERCISES

Crunch/Hip Raise Combination

Starting Position:

Lie on the floor, legs extended toward the ceiling, feet close together.
Make a cushion for your head and neck with your hands. Elbows are out to the sides.
Let your head relax back against your hands. Do not pull on your head and neck.
Abdominals tight (think belly button to spine).

The Movement:

Lift shoulders off the floor while at the same time curling hips up off the floor.

Note: Option—Crunch and Hip Raise exercises can be done separately or as a combination.

Reps: Do 24 reps.

Oblique Crunches with Bent Knee

Starting Position:

Lie on your back on the floor.
Right leg up, knee bent, and right calf is parallel with the floor.
Left ankle crossed over right knee.
Make the cushion for your head and neck with your hands. (Use your hands to support your head and neck.)

The Movement:

Twist to the side as you bring your right elbow toward your left knee.
Return to starting position.

Reps: Do 24 on each side.

Oblique Crunches with Straight Leg

Starting Position:

Lie on your back with left leg extended straight up toward the ceiling.
Hook your right foot behind your left leg to help keep the left leg straight.
Make the cushion with your hands for your head and neck, elbows out.

The Movement:

Twist and reach toward your left toe with your right hand.
Return to starting position.

Reps: Do 24 on each side.