Tuesday, March 17, 2009

Say YES!! to Interval Training

Have you been doing the same old workout that takes you two hours, that barely causes you to break a sweat anymore? Try interval training Interval training allows you to challenge both your aerobic and anaerobic systems simultaneously. This improves your body's ability to burn calories, adds new muscle, and pushes you beyond any plateaus that you may have hit doing the same thing over and over again. It usually can be done in a shorter amount of time too.
Here is a sample of an MGLF (high intensity) interval training session.
  • 25 Jumping Jacks
  • 10 Side to side Bosu squats
  • Step up (on high bench) to overhead shoulder press (with dumbbells) - 10 lead with right leg then 10 with left leg
  • Step up (medium bench) with kick-up to rear lunge - 10 lead right leg then 10 left leg
  • 10 Plyometric squat & lunge combo
  • 10 Burpees (jump up, drop down, kick legs back into plank position, stand up, repeat)
  • 50 Bicycles (for abs)
Always start with a 5 – 10 minute warm-up, end with a total body stretch and drink water during rest periods. Always keep your abs tight, back straight and breathe out on exertion. Three sets of this routine can be done in 30 – 40 minutes.
This is a demanding form of exercise, so modify it as needed. Use common sense and listen to your body. Try to throw in one or two sessions a week, along with your normal routine. Get ready to see major changes in your body and your fitness level!
Peace and Radiant Health, Donna McKay


  1. Once I started saying YES! to interval training I noticed real differences in my physique. You are absolutely preaching the gospel Donna! ;)

  2. I love it. That's a great way to revive your workout and put a little spice in it.

  3. Just did the interval training & it is a great workout...

    Thanks Donna! cd

  4. Love the workout! Really some great idea's to incorporate into my workout.

    Lisa T.