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.
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 | Set | Duration | Rest Duration | Notes |
|---|---|---|---|---|
| Jump Rope | 1 | 3min | ||
| Stretch | 1 | 3-5min | ||
| Jump Rope | 3 | 1min | 15sec | 1, see notes |
| Burpees | 6 | 30sec | 10sec | 1, see notes |
| Rest | 1 | 1min | ||
| Mountain Climbers | 10 | 30sec | 10sec | 2, see notes |
| Planks | 10 | 30sec | 10sec | 2, see notes |
| Rest | 1 | 1min | ||
| Jump Rope (light) | 1 | 3min | ||
| Stretch | 1 |
Notes:
- For the the jump rope and burpee exercises, I did 1 set of jump rope at 1min followed by 6 sets of burpees. I repeated this cycle 3 times. I think the next time I do this type of rotation, I’ll modify the durations or not incorporate jump rope into the short circuit like that.
- During the mountain climbers and planks exercises, I set my Interval Timer to 20 sets with 30sec work and 10sec rests. Instead of just doing one exercise for 10 sets, I would do mountain climbers followed by planks (different type of plank each set) for each work interval.
For added difficultly consider increasing the sets for each cycle, extend the exercise duration or decrease the rest duration. 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.
I am exploring additional interval timers to see which works best for this type of circuit training. More to follow in the coming week(s).
