Interval Workouts for One More Rep Fitness Clients

Hey, I'm writing this page for my clients. To help them reach there fitness goal as fast as possible. I will add short but effective interval workouts each week, that I would like you to try to do 2 times a week in addition to your workouts with me. This will help turn your body into a fat burning furnace all the time. Enjoy!!!


Interval body weight workout 1

warm up body weight circuit
squat 8
push ups 8
lunges 8
mountain climbers 8

jump squats 30 sec
rest for 30 sec
Alt. lunges 30 sec
rest for 30 sec
push ups 30 sec
rest 30 sec
mountain climbers for 30 sec
rest for 30 sec
repeat 2-4x

so you can do it for 10, 15, or 20 minutes

Interval training using cardio machines 2

warm up 5 minutes moderate pace
sprint like effort for 25 sec.
moderate pace for 35 sec
repeat 10-15 minutes

interval body weight workout 2

body weight warm up
squat or jump squats
push ups
moutain climber
reverse lunges
burpies
each exercise is done for 30 sec and rest for 30 sec bewteen exercises. Repeat 3 x times.

interval workout 3

warm up

80 % effort 30 sec
50 % effort rest for minute
repat for 15 minutes
cool down

interval work out 4

jump squats 10
lunges 20
push ups 10
dips 10
mountain climbers 20

repeat as many times as you can in 10, 15 or 20 minutes




Make sure always stretch after your done