21 Minute Killer Interval Workout

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This is my go-to workout when I am traveling or short on time! You will be dripping sweat in just 21 minutes, so it’s easy to fit into a busy schedule! It requires no equipment and can be done anywhere. You just need your running shoes and your phone. Interval training will kick your butt! High intensity work-outs that alternate between bursts of energy and quick breaks, are proven to burn more calories and increase your metabolism.

The workout is 12 different moves, 30 seconds each, 5 second breaks, for 3 rounds. I found this free app that is a perfect timer for setting up these intervals. In the app store, search “seconds”, it will be the second app to come up, called “Interval Timer – Seconds”. When you open it up, select “Create New Timer”, then select “Round Timer”, then set up your preferences for your workout. I choose 36 rounds, 30 second “Round Intervals”, 5 second “Break Intervals”. At the bottom, you can select music from a playlist on your iPhone and it will play songs for the full 21 minutes.21 Minute Killer Interval Workout / https://sarasfavoritethings.wordpress.com/2013/11/24/21-minute-killer-interval-workout/

Here are the 12 moves. Do each exercise for 30 seconds, with a 5 second break between each exercise. Then repeat 2 more times for a total of 36 rounds.

  1. Jumping Jacks
  2. Butt Kicks
  3. High Knees21 Minute Killer Interval Workout / https://sarasfavoritethings.wordpress.com/2013/11/24/21-minute-killer-interval-workout/
  4. Speed Skaters – Hop to right, landing on right foot while sweeping left foot behind right leg and swinging left arm across body and right arm behind back. Jump to left, switching legs and arms. 
  5. Burpees – Begin standing. Drop your hands to the floor and jump your feet back to plank. Return to your feet and jump up.
  6. Mountain Climbers – Start in push-up position and bring your right knee to your chest. Jump your right foot back and bring your left knee to your chest. Alternate bringing your knees forward as quickly as possible.21 Minute Killer Interval Workout / https://sarasfavoritethings.wordpress.com/2013/11/24/21-minute-killer-interval-workout/
  7. Mummy Kicks – Extend both arms straight in front of you and move your hands over each-other in a scissor motion. At the same time, kick your right leg out and then your left, alternating as quickly as possible.
  8. Lunge Jumps – Start in a lunge position with your right foot forward. Jump up and land in a lunge position with your left foot forward. Do as many jumps as you can.
  9. Quick Feet – Stand with your feet wider than your hips in a slight squat. Run in place on your toes, leaving the ground only a few centimeters.21 Minute Killer Interval Workout / https://sarasfavoritethings.wordpress.com/2013/11/24/21-minute-killer-interval-workout/
  10. Squats
  11. Push-ups
  12. Plank

21 Minute Killer Interval Workout / https://sarasfavoritethings.wordpress.com/2013/11/24/21-minute-killer-interval-workout/21 Minute Killer Intervals

Complete each exercise in order for 30 seconds each. Repeat 2 more times.

  1. Jumping Jacks
  2. Butt Kicks
  3. High Knees
  4. Speed Skaters
  5. Burpees
  6. Mountain Climbers
  7. Mummy Kicks
  8. Lunge Jumps
  9. Quick Feet
  10. Squats
  11. Push-ups
  12. Plank

When is another good time to use this workout? When you wake-up in Wisconsin, like I did this morning, and it was barely above 0 degrees!! We made our interval training a family affair. By the end, you can see I was clearly dripping sweat! 21 Minute Killer Interval Workout / https://sarasfavoritethings.wordpress.com/2013/11/24/21-minute-killer-interval-workout/Give this work-out a try while you are home for Thanksgiving! Your body will burn through those turkey calories in no time!

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4 responses »

  1. How fun is this! The best part is I can see you are in your parent’s lovely home! Fun to think of you at home with your sister and parents! Have a wonderful Thanksgiving! Now I just need to get off my chair and do it! :) Nancy

  2. Another awesome blog post, thx! I was actually searching for one of your previous ones recently and couldn’t find it, perhaps you can resend to me? It was some super healthy balls with chocolate and a bunch of nuts/grains.

    Hope ur all settled and doing awesome. Happy thx giving! :)

  3. Pingback: My Blog Turns 2! | My Favorite Things

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