The following exercise took me slightly less than 40 minutes to complete. Your time may vary depending on the the duration of breaks in between exercises. If you are just starting out, I would encourage breaking up the stated times into manageable chunks.
Focus
Today’s exercise will be focused on cardio and full body calisthenics. Try to reduce the amount of rest between sets and/or increase the exercise duration to increase the cardio aspect.
Routine
| Exercise | Sets | Duration | Rest Duration |
| Jump Rope | 1 | 3min | |
| Stretches | 1 | 3-5min | |
| Burpees (slow) | 5 | 30sec | 15sec |
| Stretch | 1 | 3min | |
| Jumping Jacks | 1 | 3min | |
| Stretch | 1 | 1min | |
| Mountain Climbers | 6 | 30sec | 10sec |
| Burpees | 6 | 30sec | 10sec |
| Planks | 6 | 30sec | 10sec |
| Jump Rope | 1 | 3min | |
| Stretch/Cool Down | 1 | 5min |
Notes: During the mountain climber, burpees and planks exercises, I set my Interval Timer to 18 sets with 30sec per and 10sec rests between each work interval. Instead of just doing one exercise for 6 sets, I would do mountain climbers, then burpees followed by planks for each work interval. This added some variety and kept me more engaged. If one round of 18 sets doesn’t do it for you consider increasing the sets by multiples of 3. Next week I will increase this to 36 sets. This back-to-back interval training will work your cardio, especially if you further decrease the rest interval between sets or increasing the work interval time.
If you can’t perform the exercise for the stated duration, consider increasing the number of rounds while reducing duration for each round. The goal would be to complete the total time (ie 6x1min = 6min), regardless of the number of rounds.
Interval Timer App
For keeping track of the intervals, I use the “Interval Timer” on the Google Play app store. It is FREE and pretty basic/easy to use. Link here.
