Interval Training Workout For Beginners

Jul 24, 2011 by Tatianna

 

Everything finally came together and we shot my first workout video. I am still working on the format and playing around, it will get better with time. I am just exited that I finally have it together.

It seems just yesterday that I started this website knowing nothing about the web. And here I am having a fully functioning blog and now my first workout video. I am still not sure of how I put it all together, but I am learning every day as I go along.

This is an interval training workout for complete beginners. All you need is a balance ball, and a Gymboss Max. If you don’t have an interval timer yet, you can use the one online for free ( but I recommend you getting one, because they really come in handy ).

Before starting any workout, always do a whole body warm up. I will be uploading a warm-up video next week. Workout explanations are at the bottom of the video.

 

 

 

Interval Training Workout For Beginners

 

 

Workout explanation:

This workout is 21 minutes long. You will be using Tabata style intervals, which are 10 seconds rest and 20 seconds maximum effort ( these are pretty basic, and are perfect for someone who is just starting out with Interval Training ).

 

Set your timer for 2 intervals 10 sec and 20 sec, with 21 rounds total. The timer should look like this:

 

 

After completing the first segment of the workout, take a few minute break and do the whole circuit again.

There is 7 exercises in this circuit, and you will be doing 3 rounds of the whole circuit total. Each exercise is going to last 20 seconds, on the 10 seconds rest you will write down your reps.

The exercises:

1. Prisoner back lunge – Right Leg

2. Prisoner back lunge – Left Leg

 

By placing your hands behind your head, you are working your back as well as the rest of your body. Keep you core tight throughout the whole movement, and watch your posture ). Try to lunge as deep as you can. On your way up, drive your knee up.

 

 

3. Prisoner myostatic half crunch ( add a small twist of the body at the top ).  Detailed explanations are in my exercise archive section )

By keeping your hands behind your head, you will simultaneously work your back. Always keep a good posture.

 

 

4. Two walk overs and 4 mountain climbers ( keep your core tight the whole time ).
Start in a plank position, do 4 mountain climbers, walk over to the other side twice and do 4 mountain climbers again. This combo is one rep. Like this:

 

 

4 Mountain Climbers

 

 

Walk Over 2 times

 

 

Do 4 mountain climbers again

 

 

5. Knee to elbow and a kick back – Right Leg ( keep your core tight, because you are using your core to pull the leg to your elbow. )

6. Knee to elbow and a kick back – Left Leg

 

Drive your knee towards your elbow as much as you can, your whole body should be tight ). Like this:

 

 

Now kick your leg straight back, keeping your glutes tight and also using your core for balance. Like this:

 

 

7. Turning Bridge Exercise ( I have detailed explanation for it in my exercise section ).

 

Start in a triceps bridge position

 

 

Second movement looks like this:

 

 

Always write down your reps, that way you can keep track of your progress.

I am going to be updating with workout videos 3 to 4 times a week, and right now I am doing at least 8 workouts for beginners, to help you build a foundation fitness foundation.

 

PS. – The videos will get longer and better quality with time, since it is my first video I am still figuring things out.  If you have suggestions please let me know in the comment section.

 

PS – If you are having problems viewing this video on the site, you can watch it here on YouTube.