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interval training ideas?

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  • interval training ideas?

    Hey, I don't have an awful lot of equipment but I need to come up with some good workouts to shred some bodyfat off of my body. I need them to be very, very simple and take limited space and equipment.

    Things I have:

    Gymboss interval timer
    door frame pullup bar
    20lb and 25lb kettlebell
    treadmill
    yoga mat
    a bit of floor space (not a lot tbh)


    Anyone have any simple interval training workout ideas with what I have on hand? Or links for websites that post interval training workouts. I follow the crossfit WOD's but often they seem like they require things I don't have.

  • #2
    I think you are set. Do kbell snatches with your 12k. If you are brand new to kbells you probably should start with swings to get your form down, but the snatches will be ultimately better. If you are just starting you might do something like 20 secs on 1 min rest, but as you progress you can add rounds, add time and decrease rest. Eventually you can do 30 secs on, 30 secs off for 10-30 rounds... you will be dripping sweat. If you don't feel like lifting weights then burpees and/or check out Zuzana's bodyrock.tv workouts.

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    • #3
      I am starting a new workout, I am basing on the simplefit concept and adding some more lower body stuff to it, so I did 20 minutes of:
      1 chin-up
      6 jumping lunges (there turned to normal lunges by the end, I may take them out or just do 4 next time)
      5 squats
      2 push-ups
      5 glute bridges w/ kettlebell
      (2 days later I still feel pleasantly sore)

      The next one I have planned is: 4 rounds of
      2 chin-ups
      10 squats w/ k-bell
      6 one-leg deadlifts w/ k-bell
      4 push ups

      Another day, I do some of the primal blueprint fitness movements (handstand, planks, etc.) w/ some turkish get-ups and tabata k-bell swings.

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      • #4
        Zuzana posts almost daily home workouts on youtube and at http//:www.bodyrock.tv
        Positively Radical Pigeonholes are for Pigeons!

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        • #5
          Workout 1
          Burpee/KB Swing Ladder
          Start with 10 swings/1 burpee, 9 swings/2 burpees, etc.....to 1 swing/10 burpees

          If you feel froggy you can come back the up 2 swings/9 burpees, etc.... to 10 swings/1 burpee

          Workout 2
          As many rounds as possible in 20 minutes (AMRAP) of

          10 kb swings
          10 pushups
          10 goblet squats with kb (or BW squat if you don't know how to do a goblet squat)
          10 burpees
          10 leg raises or situps

          Workout 3

          Tabata based 20 sec on/10 sec off (each cycle is considerd one round)

          20 rounds (each odd numbered round is burpees)
          1. burpees 2. flutter kicks 3. burpees 4. pushups 5. burpees 6. BW squats 7. burpees 8. plank hold front 9. burpees 10. situps
          Rounds 11 - 20 repeat rounds 1 -10

          Workout 4

          21 minutes (7 rounds) of

          a) 2 min on treadmill
          b) 1 min of kb swings

          Increase treadmill pace and incline as able

          Hope that gives you a couple of ideas. I have hundreds of these workouts. If you'd like more just ask.

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          • #6
            Thanks! I found the bodyrock.tv site yesterday and it looks absolutely ideal. I'm thinking I just need the dip station she uses to do more of the workouts.

            I guess the challenge for me is learning proper form myself in my basement and then getting to the faced paced intervals.

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            • #7
              Some sample workouts you could try:

              1.) 5 Rounds of: 30 kb swings; 400m run
              2.) 800m run; max pullups in 1 min; 600m run; max pullups in 1 min; 400m run; max pu's in 1min' 200m run; max pu's in 1 min (start your run right after the min of pullups)
              3.) Crossfit Cindy: As many rounds as possible in 20 mins of: 5 Pullups, 10 Pushups, 15 Air Squats
              4.) 8 Rounds of: 15 Goblet Squat (hold kb to chest with both hands and squat); 8 L Pullups (hold feet out in front); 4 broad jumps (i'd say 6 ft. or less depending on how much space you have).

              Things you can do with a KB:
              1.) Clean/Clean+Press
              2.) Snatch/Squat Snatch
              3.) Swings/one arm swing
              4.) Figure 8's (look it up on youtube)
              5.) Slasher/Slasher to Halo (mountainathlete.com)
              6.) Goblet Squats
              7.) Farmers Carries
              8.) Sumo Deadlift High Pulls (start with wide stance; kb in between feet; grab kb; drive through heels, keep back straight; stand up fully shrug shoulders, and bring kb to chin)

              Things you can do with a pull up bar
              1.) Pullups/L-pullups/kipping pullups/butterfly pullups
              2.) Toes to bar/ knees to bar

              Things you can do with your own bodyweight:
              1.) Squats/Jump Squats
              2.) Lunges/Jumping Lunges
              3.) Box jumps (jump on to something stable about 20-25" off the ground)
              4.) Lateral Jumps (jump over an obstacle) side to side
              5.) Broad Jumps/Long Jumps (jump as far horizontally as you can)
              6.) Pushups/Clapping Pushups
              7.) Handstand Pushups
              8.) Situps
              9.) Flutter Kicks

              Be creative. Try and use variety. Do two of three of the exercises (doublet, or triplet) in sequence in rounds. Keep the intensity up = don't rest or move slowly). Keep it functional. Have fun and challenge yourself!

              Hope this helps!

              M

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              • #8
                bodyrock.tv
                All you need is an interval timer. It will virtually kill you. Brutal.

                Edit; Beaten.

                Comment


                • #9
                  are you looking for indoor workouts only?
                  if so, i think burpees are amazing. i can't do them anymore, and i'm sad now.

                  but, if you're willing to get outdoors a little bit, just bang out some sprinting sessions out in a field (can also be done in snowshoes)...or go ahead and give this a try
                  http://www.marksdailyapple.com/forum/thread60178.html

                  Comment


                  • #10
                    Originally posted by nopie View Post
                    Thanks! I found the bodyrock.tv site yesterday and it looks absolutely ideal. I'm thinking I just need the dip station she uses to do more of the workouts.

                    I guess the challenge for me is learning proper form myself in my basement and then getting to the faced paced intervals.
                    You could make that dip station with PVC piping pretty easily, or if you start looking at things slightly differently, you may just find it somewhere.

                    Steal an old lady's walker, is what I'm saying.
                    I used to seriously post here, now I prefer to troll.

                    Comment


                    • #11
                      Originally posted by iniQuity View Post
                      Steal an old lady's walker, is what I'm saying.
                      i work with a guy who uses a walker. those things are great for doing dips. it's also great, because you can steal the walker, do a 50 yard sprint with it, and bang out a couple of sets before it's stolen back
                      http://www.marksdailyapple.com/forum/thread60178.html

                      Comment


                      • #12
                        Originally posted by iniQuity View Post
                        You could make that dip station with PVC piping pretty easily, or if you start looking at things slightly differently, you may just find it somewhere.

                        Steal an old lady's walker, is what I'm saying.
                        I need clear easy instructions to make one out of PVC because that's my plan as of right now. They had something on the bodyrock.tv website but it did not compute...

                        Originally posted by primalrob View Post
                        are you looking for indoor workouts only?
                        if so, i think burpees are amazing. i can't do them anymore, and i'm sad now.

                        but, if you're willing to get outdoors a little bit, just bang out some sprinting sessions out in a field (can also be done in snowshoes)...or go ahead and give this a try
                        I have been getting outside to run a bit, but it's cold and wet and slushy out there, working out inside is absolutely preferred right now LOL.

                        Originally posted by Lojasmo View Post
                        bodyrock.tv
                        All you need is an interval timer. It will virtually kill you. Brutal.

                        Edit; Beaten.
                        This is what I am discovering. My stairs hate me since I did the 300 squat challenge. HATE.

                        Originally posted by primalrob View Post
                        i work with a guy who uses a walker. those things are great for doing dips. it's also great, because you can steal the walker, do a 50 yard sprint with it, and bang out a couple of sets before it's stolen back
                        LMAO, nice mental image.

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