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Advanced Intense Intervals

This advanced intense interval workout is perfect if you're stuck on cardio machines and want to spice things up. You'll go from the treadmill (or any other cardio machine) to a variety of high intensity exercises, working between Level 7-9 on this  Perceived Exertion Scale.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.  This workout is for intermediate/advanced exercisers.  

Equipment Needed

Any steady state cardio machine or activity, a BOSU Balance Trainer (substitute a step or just do the moves on the floor if you don't have one), medicine ball and a step

How To
  • Perform the 3-minute cardio segments on any machine, using speed, incline and/or resistance to work up to the suggested Perceived Exertion
  • Perform the blasts, working as hard as you can and substituting exercises to fit your fitness level and equipment available
  • Modify the workout to fit your fitness level and goals and add more rest periods as needed
Time Intensity/Speed Perceived Exertion
5 min. Warm up at a moderate pace Level 4-5
3 min. Increase speed, resistance and/or incline until you're working slightly above comfort level Level 5-6
1 min. Decrease intensity and prepare for the blast Level 5
1 min - Blast 1 BOSU Figure 8

Stand on the BOSU with a medicine ball and squat, taking the ball to the right.  Stand up, taking the ball overhead and then squat, taking the ball to the left.  Stand up and jump as you take the ball overhead. Repeat for 1 minute.
Level 7-8
1 min - Blast 2 Jumping Jacks to Step
Jumping Jack to StepJumping Jack to Step
Stand in front of a 4-8 inch step and jump onto the step with both feet.  Jump down to the floor and do a jumping jack.  After jumping the feet back together, jump back onto the step and continue alternating a jump on the step with a jack on the floor for 1 minute.
Level 8-9
3 min 1 min - low intensity
1 min - medium intensity
1 min - medium-high intensity
Level 5
Level 6
Level 7
1 min. Decrease intensity and prepare for the blast Level 5
1 min - Blast 1 Long Jumps
Long Jump
Jump forward as far as you can with both feet together, landing with the knees soft.  Continue for a total of 3 jumps (or as much room as you have), jump to turn around and take 3 jumps back, repeat for 1 minute.  
Level 8-9
1 min - Blast 2 Burpees with Mountain Climbers
csquatthrust.jpg (11117 bytes)  csquatthrust2.jpg (6992 bytes) 
Squat and place your hands on the floor.  In an explosive movement,  jump feet back into a push-up position.  Bring the right foot in, touch the toe to the floor and switch the feet in the air, bringing the right foot back and the left foot forward.  Jump the left foot back, jump feet back between hands and stand up, repeating for 1 minute. 
Level 8-9
3 min 1 min - low intensity
1 min - medium intensity
1 min - medium-high intensity
Level 5
Level 6
Level 7
1 min. Decrease intensity and prepare for the blast Level 5
1 min - Blast 1

Squat Jumps over BOSU
 
Stand with the right foot on the dome. Squat down and quickly jump over the dome landing with the left foot on the BOSU in a squat. Continue back and forth over the dome for 1 minute.

Level 8-9
1 min Blast Toe-Taps and Jumping Jacks
Toe taps Toe Taps Jumping Jack 
Stand in front of a step or small platform.  Tap the left toe to the step, quickly shift the feet in the air and tap the step with the right toe.  Alternate fast feet for 16 reps and then do 16 jumping jacks, repeating for 1 minute.
Level 8-9
3 min 1 min - low intensity
1 min - medium intensity
1 min - medium-high intensity
Level 5
Level 6
Level 7
1 min. Decrease intensity and prepare for the blast Level 5
1 min - Blast 1 Side to Side Jumping Lunge

Take the right leg out to the side and bend the left knee into into a runner's lunge, going as low as you can and touching the hand to the floor.  Quickly shift the feet in the air to shift the lunge to the other side.  Continue alternating sides for 1 minute. 
Level 8-9
1 min - Blast 2 Plyo Lunges on the BOSU
BOSU Jump Lunge BOSU Jump Lunge BOSU Jump Lunge
Face the BT and place the right foot in the center of the dome. Lower into a lunge and as as you press up, jump up and switch legs in the air, landing with the left foot on the dome, right foot back. Continue jumping and switching legs for 1 minute.
Level 8-9
3 min 1 min - low intensity
1 min - medium intensity
1 min - medium-high intensity
Level 5
Level 6
Level 7
1 min. Decrease intensity and prepare for the blast Level 5
1 min - Blast 1 Squat with Front Kick

Stand with feet together and bring the right knee up, extending the leg in a front kick. Lower leg and lower into a squat, then stand and kick with the left leg. Repeat (right kick, squat, left kick) for 1 minute.
Level 8-9
1 min - Blast 2 Squat Jumps
cpowerjump.jpg (6331 bytes)  cpowerjump2.jpg (5400 bytes)
Lower into a squat, knees behind the toes, squatting as low as you can. Jump up into the air, taking the arms overhead. Land with soft knees and repeat for 1 minute.
Level 8-9
3 min 1 min - low intensity
1 min - medium intensity
1 min - medium-high intensity
Level 5
Level 6
Level 7
2 min Cool down Level 3-4
Total Workout Time:  40 min    
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