Interval Workout

5 full body interval cardio workouts for men. Try these no equipment fat torchers. It would not be easy but trut me, you will love it. Join today. It's FREE and Intense!

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5 Interval Cardio Workouts For Men (Intense!)


Interval Cardio Workout 1 

Do 2 rounds of the following exercises: 

Ground Lunge 

T Push Up 

Drop Split Squat

Knee Tap Push Up 

Side Lunge to Jump Squat Combo

Jack Push Up 

Circle Speed Burpee

Arm Reach Plank

Work: 20 seconds / Rest: 10 seconds

Rest between rounds: 90 seconds

Workout Level: Intermediate



Interval Cardio Workout 2

Set the timer to 30/15 seconds work/rest. 

Do 4 rounds of the following exercises: 

Side kick runner to jump squat 

Half Hop Burpee

4 mountain climbers to jump squat 

Rest between rounds: 45 seconds 

Workout Level: Intermediate


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Interval Cardio Workout 3

Set the interval timer to 30/10 seconds work/rest. 

Do 3 full rounds of the following bodyweight exercises: 

1. Walk around to hop 

2. Spiderman push up 

3. Sprinter step jump

4. Push up to ankle tap 

5. Sit Outs

30 seconds work for each exercises, 10 seconds rest between. Once you move through all of your 5 exercises, following this time frame, make sure to get a sufficient rest before you jump into the next round. 

90 seconds rest between rounds.

Total workout time: 15 minutes. 

Workout training level: Intermediate



Interval Cardio Workout 4

Set the interval timer to 20/10 seconds work/rest. 

Do 5 full rounds of the following bodyweight exercises: 

1. T Push Up 

2. Speed Burpee to Jumping Lunge 

3. Grappler Push Up 

4. Skater Jump 

5. Side Kick Outs

20 seconds work for each exercises, 10 seconds rest between. Once you move through all of your 5 exercises, make sure to get a sufficient rest before you jump into the next round. 

90 seconds rest between rounds.

Total workout time: 20 minutes.

Workout training level: Intermediate


Interval Cardio Workout 5

Set the interval timer to 30/15 seconds work/rest. 

Do 4 full rounds of the following bodyweight exercises: 

1. 1,5 jumping lunge 

2. 1-2 step push up 

3. Speed burpee 

4. Side alternating lunge with a hop 

5. 5 kick outs to bottom up 

6. High knee sprint in place (if 30 seconds are too much, do the sprint for about 8-12 seconds and try to maintain a high tempo until the end of the interval). 

30 seconds work for each exercises, 15 seconds rest between. Once you move through all of your 6 exercises, following this time frame, make sure to get a sufficient rest before you jump into the next round. 

150 seconds rest between rounds (2 minutes and a half). 

Total workout time: 26 Minutes. 

Workout training level: Intermediate



What is a Good Interval Cardio Workout?

interval cardio workouts

A good interval cardio workout is a session where you have to alternate bursts of intense exercising followed by a periods of rest. Most often, the interval cardio workouts consists of multiple exercises. Workouts are structured in rounds. And most exercise will have a higher cardio demand. 

Also, a good interval cardio workout can be considered as one that will fit your training level, challenge you and keep you progress. Without these being met, you cannot claim that you've done a good interval cardio workouts.



What Are Interval Exercises?

interval cardio workouts

In your interval cardio workouts, you can use any kind of exercises and training objects. The variety is really big. However, in this post, I will share with you some thoughts only related to the bodyweight exercises. 

The bodyweight exercises can be categorized in 4 different categories. 

1. Upper body focused exercises - pull ups, horizontal pull ups, push ups (all variations), handstands

2. Lower body exercises - all variations of: squat, lunge, step up, bulgarian squat. Sprints, jumps and jogging.

3. Full body exercises - all variations of burpees, crawling and complex combination between more than 1 bodyweight exercise. 

4. Core exercises - all variations of planks, crawling, sit ups (all kinds), crunches, 

Now research on YouTube for compilations of these exercises. Example: plank variations, bodyweight full exercises etc. 

This way, you will get multiple ideas of what exercises to use in your interval workouts. 



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How Long Should My HIIT Session Be?

interval cardio workouts

Somewhere between 10 and 30 minutes. Warm up time not included here. Add 10-12 minutes of dynamic warm up before your HIIT workouts. This way you will enhance your performance and decrease the risks of injurie. 

Remember, everything above 30 minutes of HIIT workout cannot be considered as high intensity or high effort. I would even state that 30 minutes is too long for such efforts. However, there are very endured people that will manage to survive such long and exhausting interval workouts. 

Try to stick between 12 and 20 minutes as a start. This way, you will manage to push the pedal and hopefully, without sacrificing the proper exercise technique. 

Begin your interval workouts with more basic bodyweight exercises. Once you build up your engine and endurance, you can slightly begin to include a bit more complex movements.


Is HIIT Better Than Cardio?

interval cardio workouts

HIIT is cardio. But cardio is not HIIT. 

When you perform interval cardio workouts (HIIT), your body will work equally on your anaerobic and aerobic energy systems. 

This means that you will activate your muscles while working on your cardio. This is a win-win scenario because gaining strength endurance, agility, speed and explosiveness while building your cardio is simply awesome! 

On the other hand, the long-duration cardio workouts are highly beneficial to your recovery and endurance as well. If you are a running enthusiast, then 2-3 longer sessions per week will be sufficient to your body. Include a few interval cardio workouts as well to enhance your endurance even more. 



Can I Do HIIT at Home?

interval cardio workouts

You can absolutely do HIIT workouts at home. You don't need any equipment to start. Only your desire and motivation to do something really important to your body. 

Movement.

You only need ideas of what exercises to include in your interval workouts, what interval frames to follow and how to structure your sessions. 


Before You Go, Check 

These Bodyweight Workouts Too!


5 Interval Cardio Workouts For Men
interval cardio workouts

The interval cardio workouts are a great asset for the busy person. This is a win-win solution for you because you will shred your body over time while building your engine (cardio and endurance). 

You will not just lose weight by doing more interval cardio workouts into your program, but will develop endurance, speed, agility and mobility. All of these skills, if being developed will serve you well in daily life. 

So you don't need much time, you don't need any equipment, only your motivation to start moving your body and get FITter. 

The interval cardio workouts will help you get FIT while saving tons of time for you. 

It's a nobrainer. If visiting the gym is a difficult task for you. 

So what happens next? 

Try some of these 5 interval cardio workouts a try and let me know what you think!

I will LOVE to Connect! 

Which one of these 4 interval workouts did you like most?

Comment Below.

Coach Vlad

Here's another 10 minute HIIT workout. 

Workout 1 

Thanks For Reading! 

Interval Training For Men

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