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Attack of the Bodyweight Intervals

Haven’t posted much lately on bodyweight workouts, so I decided to give you one that will make your knees quiver when you first do it.

The workout combines bodyweight exercises with interval training. Yes it’s difficult. Yes it hurts. Please, only do this if you’re in halfway decent shape.

Ok let’s get to it.

If you’re looking to blast away some body fat then this program is right up your alley.

First, you’ll do 20 minutes of cardio mixed with intervals. Pick whatever machine you like, I prefer a good old stationary bike, and get to work.

Start out with a 5-10 minute warm-up, followed by 10 intervals where you’ll go 30 seconds all-out and 30 seconds at a steady pace, and then off the bike and into the bodyweight training.

Launch into Hindu Squats. Do as many as you can in 30 seconds, followed by 30 seconds of intense push-ups, followed by 30 seconds of chins, and 30 seconds of dips. All done with minimal rest.

After you finish, rest a minute and do another set of squats, push-ups, chins, and dips with 30 seconds intervals.

Go at a fast pace with minimal rest. When done, fall to the floor and lay in a puddle of your own sweat, thanking God you’re done.

Keep pushing yourself to better your reps or add another circuit and watch the fat melt off your body.

Here’s a rundown of the routine:

Attack of the Bodyweight Intervals

Interval Cardio: 15-20 minutes
Warm-up (5-10 minutes)
10 Intervals (30 seconds all-out, 30 seconds steady pace)

Bodyweight Intervals (2 circuits)
Hindu Squats 30 seconds all-out
Push-ups 30 seconds all-out
Chins 30 seconds all-out
Dips 30 seconds all-out

Notes: Only rest a minute between circuits. This will melt the fat off your body and get you in the best shape of your life. Mix this in once or twice a week with a weight training program and the results will astound you. Don’t forget to add a circuit or better reps. The name of the game is progression.

Understand that to be successful in any program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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