Fitness Equipment

Bodyweight Intervals

March 30th, 2010 | by admin |

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Cardio sucks. Its lame, its boring, and it doesnt even give you very good results for all that time you spend on it. On the other hand, bodyweight interval training is fun, fast and effective.

In fact, Im going to show you some bodyweight intervals where you don’t need any equipment at all. Youre going to do squats, pushups, and even abdominal exercises.

Actually, I lied, I do use one piece of equipment, and its this handy, dandy little interval timer. You can get one online, and it will revolutionize your workouts. Seriously, you wont have to watch the clock anymore during your fat burning interval training workouts because you can set this little timer to beep when you are done. Very cool!

But lets get back to the bodyweight interval training workouts and why they are better than cardio. First of all, research shows that even if you do one hour of cardio six days per week, you might only lose six pounds in a year!

That means youll do 300 hours of cardio exercise to lose six pounds of bodyweight. In other words, it will take you 50 hours just to lose one pound! Thats ridiculous. And in another study, research found that 20 minutes of interval training helped women burn belly fat faster than long, slow cardio workouts that were 40 minutes long.

However, most folks dont have interval training equipment at home, and thats why I want to show you these easy bodyweight interval training workouts.

I know that if you can do bodyweight intervals in the comfort of your own home without equipment, youll no longer have an excuse to skip your workouts. Simply put, Ive eliminated every obstacle in your life. With these short workouts you can do at home, youve got it all!

To start, begin with simple bodyweight squats for 20 seconds and then hold in the bottom of the squat position for 10 seconds, repeating 8 times for a total of 4 minutes in classic “tabata” interval training workout style. Sounds easy, but it will burn!

Once you are finished that then you are going to go down and do pushups following a similar training method. This time, however, you won’t be able to get through 8 rounds, but only 3-4 rounds.

For this interval, you can do any type of pushup. So, complete as many pushups as you can in 20 seconds, followed by holding the pushup at the top of the position in a plank-like manner for 10 seconds. Repeat 3 more times.
You might not be able to do a full 20 seconds of pushups, so just hold that top position instead.

As you can see by now, this type of bodyweight interval training can be done with a lot of different bodyweight exercises. You can even use planks and side plank exercises. Start by doing 20 seconds of a plank, and then 10 seconds of a side plank, and alternate sides for a total of 8 rounds (4 minutes). These four minute fat burning bodyweight interval training workouts will help you burn fat without equipment!

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Duration : 0:2:50

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