Killer Tabata

So this one is a heavy duty breather if you push yourself through each interval. It is 20 sec on and 10 sec off and repeat each exercise 4 times before moving onto the next one. TOTAL OF 30 MINUTES... repeat if you wish

GO:

Jack to Knee jumps
Push ups
Burpees with a knee slap jump
Bridge leg lift (right leg)
Bridge leg lift (left leg)
Switch jumps
Push up jump ins
Squat jacks
Speed skaters
Long mountain climbers (jump as far and high as you can with legs, landing each foot on the ground with every jump)
High Kicks (like high knees, but quick kicks instead of knees)
Burpees with 4 high knees
Bicycles
3 way push up hops (hop legs to right, hop legs to middle, hop to left...)
Bridge push ups

The 5 Tibetan Rites

I've been reading lately about the Five Tibetan Rites that have been around for centuries and that people claim to aid in restoring youth and pausing the aging process. They are five different asanas that require about 7 minutes to completely go through and are also a quick body energizer series! I just tried them out today after a quick interval workout and must say that they feel great. Now do they have anti aging powers? I do not know for my own self, yet I am set on finding out by performing this series at least once everyday to observe what or if anything happens over the years. I invite anyone and everyone to join in with this experiment. It could be fun!

It is recommended that you do the Five Tibetans upon first waking up in the morning to stretch the drowsy muscles and awaken your entire inner body, but it can be completed at any time of day. For each asana, it is recommended to do up to 21 repetitions, but anything more than that will not be beneficial to your well being. Not bad by any means, but just not any MORE helpful. So with that said, here are the 5 Tibetans:

1. Stand with your arms reached out to your side. Look straight forward and spin in a clockwise motion as fast as you can keeping your balance. 21 repetitions

2. Lay down on your back with your hands and arms down on your side by your bottom. Lift your legs all the way perpendicular to your body and raise your neck at the same time. Lower your legs and neck back to the ground. 21 repetitions

3. Get on your knees in camel position. Place your hands on your hips or rest them on your bottom. Reach your head and neck as far back as possible without hunching or moving the other parts of your body. Come back up. 21 repetitions

4. Sit on the ground with your legs straight out in front of you. Place your hands, palms down, next to your bottom and sweep yourself off the ground so your palms are still on the ground and feet are planted as well, but the rest of your body comes up straight in bridge position. Should feel a stretch in shoulders. Go back down to sitting position. 21 repetitions

5. Begin in up dog and maneuver into down dog. 21 repetitions

Remember to synchronize your breathing with every movement and always breathe through your nose to maximize oxygen intake and blood circulation through your body.

Full Body Pilates Tabata

This one has various pilates movements mixed in with another interval exercise. Do each exercise either 2 or 4 times through as directed. Going for 30 seconds on and 10 seconds rest in between.

GO:

Split jumping jacks
Lateral leg lifts (do both sides each for 30 sec before repeating jacks)
 REPEAT 4x

Jump Squats
Pilates bridge hip lifts
REPEAT 4x

Push up with open up arm reach
Big scissor abs
REPEAT 4x

Quick side to side high knees
Hands and knees leg pulses (do both sides each for 30 sec before repeating high knees)
REPEAT 4x

High knees
Tricep push up on knees
REPEAT 4x

One leg toe touch crunch
Jack to knees
REPEAT 4x

Handstand hold
Mountain climbers
REPEAT 2x

Bridge push ups
Jumping jacks
REPEAT 2x

Full Body Tabata

Another tabata style interval workout. So again this one is 20 seconds on and 10 seconds rest and repeat each exercise two times before going on to the next one. Have fun

GO:

Push up followed by 4 push up jacks
Lateral jumps
Star burpees
Squat step up with leg lift (right leg) (need a chair or platform here)
Russian kicks
Squat step up with leg lift (left leg)
Push up walk outs
Side scissor abs
Down dog push ups (down dog move into up dog)
Lunge jumps
Spider man push ups

REPEAT SERIES 2 times or 3 times if energetic

Tabata Style!

This workout is a bit different set up. Instead of doing each exercise for 50 seconds each, you are going to do each exercise for 20 seconds, rest 10 seconds, and then repeat that 4 times for the same exercise before moving on. If done on time, the workout ends up to be 30 minutes long.

GO:

Burpees (to be clear here, go for 20 sec, rest 10, 20, 10, 20, 10, 20, 10 sec... then move on)
Toe touch crunch
Russians
Lateral jumps with foot hold (jump and hold foot up in the air for a second)
Mountain climbers
Supermans
Push ups (go to knee push ups when they begin to get difficult, but KEEP YOUR FORM)
Half burpees (from push up position, jump feet to front, and jump back)
Agility dots left leg
Agility dots right leg
Tricep push ups
Plie squat jumps
Tricep dips
Side to side high knees
Handstand holds

The Sweater...

Interval again for 50 seconds on and 10 seconds rest in between each exercise.

GO:

Hip thrusts
High Knees
Super girl push ups
Knee up and outs
Push up jacks
High knees
Donkey jumps
Knee up and outs
Heel press on tip toes
High knees
Push ups with alternating arm reach up
Knee up and outs
Shoulder tap push ups
High knees
Russian kicks

REST

GO:

Heel touch squat jumps
Side plank crunch (left)
Side plank crunch (right)
High knees
Lunge kicks (left)
Lunge kicks (right)
Mountain climbers
Half burpees
Lunge jumps
Russian kicks
Lunge jumps
Windshield wiper abs
Wide spread leg crunches
Hip ups
Plank jacks
Hollow body rocks
Bicycle abs

Push up sets: Do 5 of each push up variation for a total of  50:

Handstand push ups
Incline push ups
Jumping jack push ups
One leg push ups (right)
One leg push ups (left)
Sideways walking push ups
Bridge push ups
Spider man push ups
Tricep push ups
Roll over backwards push ups

Just Run with It

This full body workout is fun, quick, challenging, and has a sprint in between every exercise.
After each exercise, run approximately 30-50 meters and repeat the exercise.
GO:

Burpees (10) (run and repeat and run back- do this for each exercise)
Squat heel tap jumps (20)
Spidermans(20)
Lunge kicks (20)
Half burpees (push up jumps) (20)
Line jumps (20)
Mountain climbers (20)
Hip lifts (20)
Table crunch (20)
Jack to knees (20)
Arm yoga balance (20 sec)
Pendulum squats (20)
Side tap abs (20)
Plank pulses (20)
Star jumps (20)

Lower Body 60

This is for the legs mostly and every exercise is for 60 reps.

GO:

Tuck hops
Push up plank jacks
Lateral jumps
Jack to knees
Donkey jumps (just do 30 here if it gets to be too difficult)
Tuck hops
Donkey jumps(the other 30)
Lateral kicks (left leg) (30 here)
Lateral kicks (right leg) (30 here)
Plie squats
Front kick (left leg)
Front kick (right leg)
Quick squat jumps
Warrior 3 leg lifts (left leg)
Warrior 3 leg lifts (right leg)
Squat jumps (30 here)
Jack to knees
Squat jumps (30 here)
Lunge jumps
Side lunge pulse
Tuck hops

Full Body

Intense Interval session, go all out for 50 seconds on each exercise and 10 seconds rest in between.

GO:

High knees
Pendulum Squats
Lunge jumps
One leg hip thrusts (left leg)
Tuck jumps
One leg hip thrusts (right leg)
Twisted mountain climbers (twist leg to other side as climbing)
Squat jumps
Lunge kicks (right leg)
Superman heel touches
Lunge kicks (left leg)
High knees
Plank jacks
Resistance band side shuffles
Push up jumps (Half burpees)
One leg bridge leg lifts (right leg)
Twisted mountain climbers
One leg bridge leg lifts (left leg)
Donkey jumps
Swimmers

If you wish, repeat x2

Cool down: Down dog, jumping jacks, leg swings, squat pulses
Stretch as you wish

Yoga Flow Series

This is a power yoga flow series that last approximately 25 minutes, but may last longer if you hold the poses for more breaths or repeat the series. In a regular round, hold each pose for between 5-10 full breaths through the nose. Make sure to limit mouth breathing a much as possible because it helps contribute to cleansing of the body and boiling of the blood.

Poses:
Sun salutations (forward fold, backward reach, mountain, right side reach, left side reach)
Repeat sun salutations
Chair pose (middle, reach right, reach left, middle, reach right, reach left)
Chair pose pulse
Down dog to chatarunga
Plank twist
Plank forward thrusts
Side planks (reach arm up, reach leg up to sky, switch legs)
Repeat side planks
Bridge rocks
Plank supergirls
One legged down dog (leg lifts as well, leg to sky and swing leg into abdomen)
Plank
Cat to cow
Plank
Down dog to chatarunga
Plank
Jump to sun salutation

And of course, always add your own touches and poses to this if you feel the need

Focused on Abs

GO: 10-20 reps

Sit up reach (left leg lifts each sit up)

Sit up reach (right leg lifts each sit up)

Push up position right leg crunch

Push up position left leg crunch

Bicycles

Hollow Body rocks

Plank jacks

Windshield wipers

Swimmers

Alternating single hand push up position (lift right hand and left leg, then left hand and right leg)

Leg up hip thrusts (on your back, lift right leg and butt up, point toes to sky with left heel firm on ground, lower butt to ground and lift, release right leg down to ground=1 rep)

Leg up hip thrusts (left leg)

X2

GO: 20 reps

Down dog push ups

1 leg squat jumps (left leg)

1 leg squat jumps (right leg)

Push up switch back (after push up, reach hand to sky and turn backwards to walk over into push up position again and repeat)

Bridge walks (10 backward and then 10 forward)

Scissor Abs

Tuck jumps

1 leg push ups (right leg- go for 10 reps)

Rotating squat jumps (each jump is 180 degrees)

1 leg push ups (left leg)

Plank jacks

Arms and Balance

*MORE CHALLENGING*
This workout is going to use your whole upper body (mostly in inverted or upside down positions) to push you to stay upright, balanced, and never weak. If less advanced, do all the stands up against a wall for support. Try to work your way up to only touching your feet to the wall during the exercises instead of your whole body. It may seem to feel like you are a little kid playing, but that is the point. We want to act like children sometimes to keep our minds and bodies youthful.

Try for 10-20 repetitions on each exercise or 20-30 seconds on each exercise hold.

GO:
Handstand push ups
Side push up (left side)
Side push up (right side)
Bridge walks
Handstand splits
Bridge push ups
Back walk overs (with a couch or support)
Headstand hold
Arm and knee balance hold
Clapping push ups
Down Dog Jumps
Plank Handstand hold
Donkey side kicks
BONUS: try one handed push ups

Abs and Legs with Runs

This is an inspired workout that I find to be really challenging. It is intervals with a 5 minute run in between each round. Have fun! 50 secs on/ 10 secs rest

GO:
Alternating Lunges
Wide leg squats
Warrior 3 leg pulse (left)
Warrior 3 leg pulse (right)
Side lunges

STOP- 5 minutes of running- Push yourself

GO:
Handstand hold
Bicycles
Hip lift
Plank Pulse
Supermans

STOP- 5 minutes of running- not as hard

GO:
Chair Pose
Lunge kick (left)
Lunge kick (right)
Warrior 3 crunch (left)
Warrior 3 crunch (right)

STOP- 5 minutes of running- Push yourself

GO:
Bridge walks
Bicycles
Plank Pulse
Bridge Push ups
Supermans

STOP- 5 minutes of running- slow down, cool down

Fun Full Body Interval- No Repeats

This round takes 30 minutes. It is challenging if you push yourself, but if you are feeling very energetic, then go for a second round! 50 seconds maximum reps for each exercise, 10 seconds rest in between

GO:
High Knees
Half Burpees
Mountain Climbers
Lunge Jumps
Rotating Burpees
Tricep and leg lift (left side)
Tricep and leg lift (right side)
Squat Jumps
Windshields
Bridge Push ups
Alternate Leg Crunch Squats
Plank Pulse
Backward leg crunch (left)
Backward leg crunch (right)
Chatarunga hold
Yoga arm balance
Swimmers
Push up shoulder tap
High Knees
Down Dog push ups
Jack to Knees
Plank Crunch
Chair Pose
Push up to lunge
Down dog leg lift (left)
Down dog leg lift (right)
High Knees
Push up jacks
Heel Touch (on stomach)
Jack to Knees
Twisting Plank Pulse
Bridge leg lifts

Full Body Interval with Resistance

This workout is both resistance and cardio and takes between 40-45 minutes to complete. Each exercise is done for 50 seconds with maximum number of repetitions. The resistance exercises are a little different though. Do each resistance exercise for 20 repetitions. Rest for 10 seconds between each exercise or however long it takes for you to regain breath.

Pictures and videos to demonstrate the exercises will be posted soon.

GO: RESISTANCE: 20 reps
Lunge Kick left leg
Lunge Kick right leg
Warrior Pose Dead lift with weight (right leg)
Warrior Pose Dead lift with weight (left leg)
Side Lunge with Kick (left leg)
Side Lunge with Kick (right leg)
Doggy Fire Hydrant (left leg)
Doggy Fire Hydrant (right leg)
Down Dog leg lift pulse (left leg)
Down Dog leg lift pulse (right leg)
Plie Jumps
Tricep Push ups
Supermans
Squat with alternating leg lift

GO: INTERVAL: 50 sec on/ 10 sec rest
Mountain Climbers
Side lunge kick (left)
Side lunge kick (right)
Mountain Climbers
Tricep Extension with squat
Jack to Knees
Mountain Climbers
High Knees
Side Plank Crunch (left)
Side Plank Crunch (right)
High Knees
Twisting Arm Abs
Plank Walk
Hip lift
Twisting Pulse Plank
High Knees

This round x2

Welcome to my Blog

Hello everyone! This blog is created specifically for active people who are looking to change up their workouts and integrate intense interval sessions into their routines for awesome energy, a deep burn, and for when there isn't much time in the day. These workouts are super sweaty ones so be ready for a challenge! I have been a runner, swimmer, and yogi for many years and am passionate about spreading the word of interval workouts because they yield that absolute best results. Intervals incorporate strength training, cardio, resistance, and full body training. I will be posting every new workout I create and have completed. Have fun with this blog!