Over the last year I have continually read and heard about
the benefits of interval training, giving you more results in less time (or
even greater results in the same amount of workout time). A doctor I heard of the radio the other day
even said he saw comparable benefits in individuals who did 3 30-minute
interval training workouts a week as those who did 5 1-hour regular workouts a
week (Check out the first link below).
Luckily for my students (and all of you) this is how I have structured
all of my cardio kickboxing classes!
While all of our time will be limited over the next few
months, let’s use interval training to our advantage! So let’s get started with this 15 minute
power-workout routine to rev up our engines and make sure we look and feel
great this holiday season! Then, stay
tuned in to Be Well With Janell because I will continue to upload new workouts,
exercises, pictures, videos (yay!), and more!
Note: Want to make it a high-intensity interval training
workout (HIIT)? Use a heavy bag and
weights for all the exercises below – not sure how to do these moves? Check out my blog or call in to our dojo and
we’ll get you taken care of (Kempo Fitness – 913-649-4422).
15 Minute
Power-Workout: Whole Body Interval Training
1.
Jumping Jacks (30 seconds regular, 30 seconds Nordic)
2. Jabs (1 minute each side, with fast feet)
3.
Jog with High Knees
4. Side Blade Kick Leg Lifts (1 minute each
side)
5.
Jump Rope
6. Squat Front Ball Kicks
8.
Backward Jump Rope
9. Mountain Climbers
10.
Side-to-Side Step with Arm Lifts
11. Punches – hard and fast, with squat (10
punches high, 10 in your lowest squat, repeat)
12. Side Knees (1 minute each side)
13.
Jumping Jacks
14. Side Shuffle Step – fast!
15.
Cool Down Jog
All bolded items
are hard and fast for 1 minute (unless specified 1 minute each side). Push yourself and get a bit winded; this is
essential to get the full benefit of interval training.
All non-bolded items are 30 seconds and the “easy” section
of the workout. Try to relax your
breathing but still keep working! Move
at a moderate pace; you should be able to talk to a friend but still be
breathing heavier then normal.
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