The great thing about adding interval training to your workout routine is that you can build both strength and endurance fast. Try a 20 to 30 minute routine that mixes and matches these great interval exercise options. Start with a 5 minute warm up and move into short high intensity intervals. Each interval can last from 30 seconds to two minutes, with a minute of easy walking between reps. Go for about 20 minutes then cool down. It'a a quick and effective workout. If you are new to high intensity training, read about Interval Training Safety before going all out.
1. Jumping Rope
Burpees are making a comeback. This tough, simple exercise works the total body and cardiovascular system quickly. Start by standing tall, then squat down and place your hands on the floor in front of you. Quickly kick your feet back to a push up position. While here, you can perform a push if you want a really tough exercise, or just jump your feet back to start position, jump high in the air and repeat. Check out this burpee video to learn how to do it right.
Shuttle sprints are a standard agility and speed drill used by athletes who play stop-and-go sports such as soccer, hockey, basketball, and tennis. To do shuttle sprints, simply set up two markers about 25 yards apart. Sprint from one marker to the other and back. That's one repetition. Try for 10 sprints at a time. You can do shuttle sprints forward, forward and backward or side-to-side.
6. Tuck Jumps
Tuck jumps are simple drills that improve agility and power. Start with your feet shoulder width and knees slightly bent. Squat down and powerfully jump straight up bringing your knees toward your chest while in midair. Try to land gently, sink down to absorb the impact and repeat the next jump.
7. Pull Ups
The pull up exercise does require some basic equipment, or some creativity (go to a playground or find a sturdy low-hanging tree branch, for example), but it's a great, simple way to build upper body strength.
8. Push Ups
For an easy, equipment-free total body exercise that builds upper body and core strength try standard push ups. Done slowly, this compound exercise uses muscles in the chest, shoulders, triceps, back, abs and hips.
Add walking lunges and you will build endurance, strength and balance. This one exercise has tremendous benefits for almost every type of athlete. If holding a weight overhead while doing a walking lunge feels awkward, begin by holding a broomstick or empty barbell until you get comfortable with the movement.
Finish up your routine with a minute or two of ab work and call it good. The v-sit is a tough core exercise that engages the rectus abdominis, the external obliques and internal obliques. This exercise also engages the hip flexors.