I use an high intensity interval training (HIIT) timer, or a tabata timer for most of my workouts. Because it is summer, I have had a lot of extra time for my workouts, so this is more than I would normally do. Along with eating clean (more on eating clean to come:)), the first 12 minute interval is plenty to build strength and get toned:)...but I seriously have all the time in the world, so I fill some of it with more time in the gym.
3. Side lunge, Right
40 minutes moderate treadmill or other cardio
If you have a smart phone, there are a lot of free apps for tabata timers. If you have an iphone, I recommend the gymboss app. If you have android, the one that I have liked the most is A HIIT Interval Timer created by pimpim mobile.
Basic 12 minute Interval Set:
12 Rounds of 10 seconds (rest) and 50 seconds (work)
1. 2 push-ups, 2 knee-to-elbow
2. Side lunge, Left
3. Side lunge, Right
4. Forward/back walking push-up
12 minute Ab Interval Set:
12 Rounds of 10 seconds (rest) and 50 seconds (work)
1. 90° ball squeeze abs
2. Bench knee tucks
3. Straight abs
4. Butt-lift, star crunch
5. Double punch abs
6. Plank jacks
12 minute Bonus Interval Set:
18 Rounds of 10 seconds (rest) and 30 seconds (work)
1. Forward/back sumo squat walk
2. 8 high knees, 3 star jumps
3. 4 cross-unders, 2 burpees with push-up
4. Bent-over row, half-burpee
5. Surfer jumps
6. Russian twists
Cardio Interval Set:
4 Rounds of 10 seconds (light work) 50 seconds (maximum effort)
1. High hops
2. High knees
Cardio Day: (cardio 2x/ week, resistance 4x/wk)
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