20 minute intermediate interval workout with bodyweight only.
This 20 minute workout is done using just your bodyweight for resistance and requires very little space and a timer of some type. I used the Gymboss timer available from here but is also available from Ebay.
There are five exercises in this workout which are done for 20 seconds each with a 10 second rest repeating 8 times. When the first exercise is complete move to the next exercise and continue to do this until all five exercises are complete which should take exactly 20 minutes.
1. High Knees (pretend you're skipping)
3. Dynamic Alternate Lunge
4. Lunge Squat Jump Double Jump Back
5. Alternate One Leg Lunge Double Step Back
Repeat each exercise 8 times - avoid rest between sets.
This routine is a lot more difficult than it looks especially if you use full range movement as demonstrated in the video. Pay particular attention to the speed of movement, steady stance and movement, and correct body alignment. These are the things that make the difference in the end consequently making your workout effective or ineffective, so pausing the video will help you to do the workout the way it was designed.
The fast pace and minimal rest make this a very demanding cardiovascular workout, so never judge a book by it's cover, just give it an honest go and you'll be amazed at the demand this places on your body. All Jumping or plyometrics movements are very demanding and quickly turn your muscles to jelly so don't back off. The very short rest doesn't help either. I strongly suggest doing this one on an empty stomach.
Watch the video until you are confident you know what to do and always train in front of a mirror so you can check your technique, and speed of movement. If you have a video camera you should record your workout and then play it back to see how you did. A picture is worth a thousand words, especially a moving one. Do this workout and let us know how you found it and whether you were able to finish it.
You will improve and get stronger from each and every single workout if done properly so be honest and enjoy the results. Calisthenics have been around for a long time however it's the science behind the interval training that's new and consequently make this workout as hard as it is. Your first rep should be as strong as your last so do your best in order to get the best result.
Follow Niki's Transformation, our daily workouts and exercise routines, healthy diet recipes, the world famous rapid fat loss and detox diet, and get motivated and inspired. Transform your body, lose weight, lose fat, tone up, workout, change your diet, and get your sexy body back with Niki, by doing her workouts and following her world famous recipes or by building some muscle with our upper body workouts and lower body workouts.
Your goal is to be consistent, do the best you can with whatever you've got for the duration of each exercise for each set until you are finished. Keep it up and before you know it a week would have passed, then a month, and then it's summer and you are the best you can be. If you need to lose fat but don't have the motivation then maybe we can help you.
After this workout you should feed your muscles with my post workout meal to lose fat and build muscle so try one of my post workout meals within 30 minutes after completing this workout which should be done at the start of your day.
Leave me a comment, inspire me so I can continue to inspire you.
Con & Niki
Change your mind 1st, your body next, and your life forever !