Intense Interval Workout– Short on time, High on power!

Time: 1 minute per exercise

Sets: 2x through this circuit


Warm-up with a five-minute run/elliptical/rower/etc.


-Jumping Jacks

-Burpees (with or without jump upon standing)

-Basketball Jumps (shoot the basket, land at a different angle)


-Lunge, holding weights resting on shoulders, 30 seconds each side: down and up motion with body

-Take those same weights, and do bicep curls standing on one leg

-Triceps with one weight overhead (reach down your back, and extend)

-High Knees

-Power Jacks (wide-leg squat with hands resting on inner thighs, then jump legs together and arms up)

-Side-to-Side Abs: on hands, hop legs (feet together) side to side, trying to kick your backside each time you lift the feet off the ground

Drink Break!


Repeat—If adventurous, begin with the run again, otherwise, from the top of the exercises.

Give yourself a solid, five-minute cool-down and stretch.



About positivelykate

I love life. Really, really love life. This is a quote (one of multiple) by which I strive toward: "Go confidently in the direction of your dreams. Live the life you have imagined." --Henry David Thoreau
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One Response to Intense Interval Workout– Short on time, High on power!

  1. Michael Wishon says:

    he biceps curl is a traditional exercise targeting the bicep muscles. By using dumbbells, you can work both arms independently, which is a great way to work on any weaknesses you may have in your non-dominant arm. –

    My current online site

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