The following exercise took me about 45 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. Since the day before was a long day of hiking, I was feeling a little stiff and sore in the legs so thought I would do a workout to get the blood running through my system. Try to reduce the amount of rest between sets and/or increase the exercise duration to increase the cardio aspect.
Routine
I began with a few leg stretches and a little upper body stretches for about 5min in preparation for the two circuits below.
Part 1
| Exercise | Set | Duration | Rest Duration | Notes |
|---|---|---|---|---|
| Jump Rope | 1 | 3min | 15sec | 1, see notes |
| Burpees | 4 | 45sec (1x) 30sec(3x) | 10sec | 1, see notes |
| Push-Ups | 1 | 30sec | 10sec | 1, see notes |
| Mountain Climbers | 1 | 30sec | 10sec | 1, see notes |
| Planks | 1 | 30sec | 10sec | 1, see notes |
| Push-Ups | 1 | 30sec | 10sec | 1, see notes |
Part 2
| Exercise | Set | Duration | Rest Duration | Notes |
|---|---|---|---|---|
| Jump Rope | 8 | 1min | 15sec | 2, see notes |
Notes:
- For this initial set of exercises, I performed the circuit 3 times with a 20sec rest in between sets. I used the Tabata Timer App for tracking this portion.
- For the jump rope circuit, I did 8 sets at 1min twice with a 1min rest between supersets. The 1min of jump rope was at a pretty fast pace. I varied the jump rope exercise between sets to change up the routine a little. I used the Interval Timer App for this because it was quicker to setup.
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.
Tabata Time App
I have been exploring the Tabata Time app (link here). I have found this to be good when I want to have a little more of a complete workout routine because I can vary the exercise durations and expand the work out more than the Interval Timer. This will not replace the Interval Timer app though because it can take a little bit of time to setup a routine with this app and sometimes simple is better.
