You’ll feel the burn all over during this interval training workout – but it’s worth the pain.
Now that the festive feasting is done and dusted, we get that you’ll want to burn the calories off as quickly as you consumed them. Personal trainer Cheryl Loh from TripleFit at Millenia Walk has designed an interval training workout for you to clock in a speedy sweat session.
So what’s the big deal about interval training? You get more bang for your buck – which is always a good thing. If you push yourself to your limit and squeeze in as many reps as you can, 20 minutes of interval trainings three times a week reaps more results than five 50-minute regular cardio sessions. Basically, instead of looking at how long you’re working out, you should be looking at how hard you’re working your body. The intense effort you put in during an interval workout makes your body work harder for recovery – this means you burn more calories in the 24 hours after your sesh.
This workout consists of 8 exercises that covers all the different body parts. The aim is to complete as many reps as possible on a 40 seconds work, 20 seconds rest routine. Complete 2 sets. During your rest intervals, make sure you take slow, deep recovery breaths before the next exercise.
Total time: 17 minutes
You’ll need: An exercise mat and a skipping rope
Exercises are demonstrated by Carla Dunareanu. Photos by Frenchescar Lim.
1) JUMPING JACKS
Gets your heart rate up and body warmed up[A] Start with feet together, hands by your side. [B] Jump to open your legs and arms, with the arms overhead and feet wider than shoulder width. Jump to close.
2) SQUAT JACKS
Works legs[A] Start with feet together, hands clasped at the chest. [B] Jump to open your legs to the side, sinking into a squat position with hands still clasped. Jump to close and land with your feet together.
(Also read: 5 Effective Home Workouts to Blast Belly Fat)
3) MOUNTAIN CLIMBERS
Works stomach and arms[A] Begin in a full plank position, with hands pushing against the ground, shoulders directly above hands, feet together, and stomach tucked in. [B] Drive your right knee towards right elbow, and return to starting position. Repeat on the other side.
4) JUMP ROPE
Works legs[A] Hold the ends of the jump rope with your arms in front of you. Your feet are together, and the rope comes behind you. [B] As you jump, turn the rope over the top of your head and under your feet. Repeat. Aim to jump with no mistakes for the duration of 40 seconds.
(Also read: 7 Reasons Why You Should Seriously Start Skipping)
5) PLANK WALK-UP
Works arms (batwings) and stomach[A] Begin in a full plank position. [B] While squeezing those abs, walk your arms down one at a time into an elbow plank position. Walk back up onto your hands into full plank. Ensure that your body is kept in a straight line.
(Also read: The Ultimate Core Workout to Set Your Abs On Fire)
6) SUPERMAN FLUTTERS
Works posterior chain muscles (such as the back, glutes, external obliques and hamstrings)[A] Start by lying face down on your stomach, with arms fully extended. [B] While keeping full extension of the limbs, perform small flutter motions without your hands or feet touching the ground.
(Also read: 20 Ways to Do Planks)
7) PLANK ROTATION
Works stomach and obliques[A] Begin in a full plank position with your feet shoulder width apart. [B] Lift one hand off the ground, turn towards the side and reach hand towards the ceiling, still keeping your hips up. [C] Return to starting position, and repeat on the other side. Focus on keeping your balance as you do the rotations.
Full body burn![A] Start in a standing position with feet together. [B] Place hands down on the ground. [C] Jump both feet out into a full plank position. Jump both feet back in towards your hands, and return to starting position.