• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

GB Personal Training Ltd

Health, Fitness & Wellbeing

  • Workouts
  • About
  • Blog

Greg's Weekly Workout – Bodyweight Interval Training

By Greg Brookes

FacebookTweetPinLinkedInEmailShares25
Bodyweight Interval Training
Image by Arya Ziai

Welcome to Greg’s Weekly Workout. Each week I’ll be sharing some of my favourite workouts for you to try.

Today’s workout is a challenge for your Cardiovascular system. It’s based on proven Interval Training methods that use work versus rest ratios.

Bodyweight exercises are great to challenge your heart and lunges as well as gain some good overall body strength too!

Unlike running, Bodyweight Cardio removes the overloading nature put on the joints and disperses the impact across the whole body.

Ensure you have a base level of Cardio before attempting these intervals.

The Warm Up

Run through the following warm up 2 times. If you find this warm up too difficult then the warm up is your workout and you should not proceed on to the following workout.

All exercises are performed with bodyweight only!

  • 10 x Yoga Squats
  • 10 x Single Leg Forward Reaches (each leg)
  • 10 x Forward Lunges (each leg)
  • Repeat Once more

 

The Workout

Complete the following exercises in order, you will be taking a short rest after each exercise depending on your level of fitness.

(Click to watch videos of each exercise)

  • Fast Mountain Climbers 
  • Side Shuffles 
  • Burpees
  • High Knees
  • Rest for 1 minute and repeat

The Numbers

Start by getting used to the exercises, don’t worry about times at this stage, just practice. When you feel comfortable with the exercises use the following times as a guide.

Stage 1

Perform 20 seconds of each exercise and rest for 30 seconds between each exercise. Rest for 1 minute at the end and repeat between 2-3 times.

Stage 2

Perform 30 seconds of each exercise and rest for only 20 seconds between exercises. Rest for 1 minute at the end and repeat between 2-4 times.

Stage 3

Perform 30 seconds of each exercise and rest for only 10 seconds between exercises. Rest for 1 minute at the end and repeat between 3-5 times.

The time you spend working on each exercise is short so it’s important that you push hard. The fitter you become the harder you should push!

How Often?

As with all training your recovery will be dependent on your lifestyle, nutrition and occupation. As a guide I would recommend at least 1 days rest between this workout and the next.

If you like this workout and would like to share it with others then, click to share

FacebookTweetPinLinkedInEmailShares25

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

GB Personal Training Ltd

-

Greg Brookes is the founder of GB Personal Training Ltd and KettlebellsWorkouts.com. He has been featured in Men's Health, Women's Fitness, Men's Fitness, and Health & Fitness Magazine, where he wrote a monthly column. He has also been featured in the majority of UK national newspapers. Labelled as "the trainer to the trainers" he delivers seminars and a regular newsletter to help Personal Trainers improve their skills and achieve better results for their clients. Continue reading

Top Articles

  • 41 Full Body Medicine Ball Exercises
  • 500 Bodyweight Workout Challenge
  • Complete Guide to Kettlebell Training
  • Why Your Hamstrings are Tight
  • Top 13 Functional Training Exercises
  • 17 Bodyweight Cardio Exercises
  • 13 Hip Mobility Exercises to Ease Lower Back
  • 7 Popular Exercises You Must Avoid
  • How to Perform 100 Push Ups
  • 33 Kettlebell Exercises
  • 12 Exercises to Build Better Buttocks
  • 7 Foods That Have More Calcium Than Milk
  • Top 5 Kettlebell Exercises for Interval Training
  • Your Complete Guide to Warming Up

Kettlebell Programs

Kettlebell Programs
  • Workouts
  • About
  • Blog
Kettlebell Workouts | Kettlebell Exercises | Privacy Policy | Terms| Disclaimer

Copyright © 2022 GB Personal Training Ltd . All rights reserved.

Share this ArticleLike this article? Email it to a friend!

Email sent!