Fun workouts with interval training

To attain the best results from your workouts you need to incorporate some high intensity training. This is best accomplished through interval style workouts. An interval is simply a burst of activity, done at a very high intensity level. Don’t worry if you are a beginner exerciser, you can still use the strategy of intervals to get a great training result. Simply work at the intensity where you feel you are pushing yourself out of your comfort zone. This type of training has two main advantages, you will burn more calories during and after your workout and you will get in shape faster than if you were using a long slow aerobic style workout.

This interval workout should be done twice a week to begin with and once you are in better shape you can increase the workouts to three times a week.

The Interval Strength Workout

Each of the exercises should be performed at a high level of intensity for the 30 second time period. You can rest for one minute between exercises. Complete the series of 5 exercises twice and you are finished your full body workout.

Side Lunges: Find an open area that is approximately 20 meters in length. Facing sideways with your right side leading, lower your hips into a squat position. Stay in this position and take a step to the side with your right foot. Step with your left foot to join the right. Keep your knees bent throughout the whole exercise. Time yourself for 30 seconds moving back and forth along your 20 meter distance. REST 1 MINUTE. The most important part of this exercise is keeping your hips as low as possible. As your legs get tired you will want to stand up taller… stay LOW .

Travelling Push Up: This is a challenging exercise that can be done from your toes, or with your knees on a mat to make it a bit easier. Start with a regular push-up. When you are at the top position of the push-up with your arms straight, lift your left hand and place it beside your right hand. Keeping your arms straight lift your right hand and move it shoulder width away from your left hand. Complete another push-up and then travel back to your first starting position this time moving your right hand to meet your left. Repeat for 30 seconds back and forth through those positions. REST 1 MINUTE

Split Squat Jumps: Start in a low lunge position with your right foot in front. From this position jump straight up in the air and switch feet so you land with your left foot in front. Land softly to protect your knees and keep the knee bend angles at 90 degrees. Repeat this switching motion for 30 seconds. REST 1 MINUTE

Plank with Leg Lift: Position yourself in a straight plank with your toes and elbows on a mat, or soft surface. Make sure there is a straight line from your heels to your head. From this position simply lift one leg approximately 20 cm off the ground. Slowly lower that foot down and repeat with the other leg. Keep your legs straight throughout the exercise, and try not to lift your hips (this will make sure you engage your gluts). Alternate feet slowly for 30 seconds. REST 1 MINUTE

Bird Dog Touch: On a mat or soft surface position yourself on your hands and knees. Extend your right hand straight out to the front and touch the ground lightly with your fingers. Extend your left leg straight out to the back and touch the ground lightly with your toes. This is your starting position. From here you are going to lift both your hand and your foot as high as you can while keeping your body in a straight position. Lower down to the starting position and repeat this movement for 30 seconds. Repeat on the other side for 30 seconds. REST 3 MINUTES then REPEAT the series of five exercises.

Here is an example of how your week of interval training would work best:

Long Warm up 10 –15 minutes of relaxed cardio followed by The Interval Strength Workout

Cardio Intervals: Use 2 minute bursts of hard effort in your regular cardio routine. Try to complete five 2 minute intervals

Shorter warm-up followed by The Interval Strength Workout and 15 minutes of stretching at the end

Cardio Intervals: Try the same format of intervals as Tuesday, using a different type of cardio exercise

Try a workout with a social component: Yoga class, tennis, spinning class, walk or run with a friend.

If you find your exercise routine restricted due to joint pain and lack of mobility, then it is important to be proactive. Chronic pain and joint deterioration can actually become worsened through lack of movement, and when we move our joints blood flow to the area in increased, allowing healing nutrition and lubricating fluids to move through the affected area.

For many, the underlying cause of joint pain is inflammation. Although over-the-counter drugs for pain relief can temporarily mask symptoms, this does nothing for the long-term health of your joints. Zwell Reflexir is a 100% drug-free natural health product, shown in clinical studies to decrease inflammation and relieve pain in 92% of those who used it.

The two natural ingredients in Zwell Reflexir, Maca Root and Cat’s Claw, have been shown in clinical studies to actually “switch off” the genes that cause inflammation and “switch on” the master repair genes in the body, creating pain relief and joint healing at the same time.


Do not let joint pain permanently limit your exercise options, as this can do more long-term harm than good. By taking control of your pain and providing your body with natural building blocks for healthier joints, you will increase your mobility and ability to engage in a wide range of movement at varying intensities, and restore over-all strength and stamina.

This article is brought to you by – Live Better Longer. Visit our website for more information –

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The content and opinions expressed in this article are the professional and/or personal view or opinion of the author only. Opinions expressed should not be construed as medical advice, and the article’s content is not a substitute for direct, personal, professional medical care and diagnosis. Individuals should always consult with their health care provider before beginning or changing any treatment program.

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