Bodyweight Intervals

Sick of intervals? Knees getting sore?

Energizing bodyweight supersets and circuits are the perfect substitute for someone that is getting a little sick of straight interval training. So whether you've had enough of the treadmill, or if the bike is starting to bother your knees, it's time to do total body interval training.

But bodyweight training, that's not interval training, is it?

Remember, running is just the most common form of bodyweight training...So putting together a series of squats, presses, pulls, and ab exercises in the correct order can be just as demanding on your metabolism - cranking it sky high while helping you lose fat fast.

Even beginners can use low-intensity bodyweight exercises for interval training. But you'll have to stick to stuff that you could do for about 20 reps.

You might do this circuit 1-3 times, resting 1 minute at the end of each circuit:

• Ball Leg Curls
• Stick-ups
• 2-Leg Hip Extensions
• Kneeling Pushups or Incline Pushups in Smith Machine (Pictured above)
• Kneeling Side Bridge

You could easily put together a 20 minute routine of bodyweight exercises that substitute for traditional cardio or intervals.

For more advanced bodyweight circuits to finish off a workout, you might do:

• Jumping Jacks
• Mountain Climbers
• Step-ups
• Pushups
• Burpees

It's very easy to put the circuit together. Just alternate between moderate intensity lower body and upper body exercises.

For more bodyweight workouts, I recommend you check out the July monthly workout - what I call the 4-week Summertime Bodyweight Program.

Click here to get the July bodyweight workout

Train outdoors to enjoy some fresh air,

CB