Winter At-Home Interval Training

As the weather gets colder it becomes more difficult to get cardio in if your primary form of exercise involves the outdoors. For those people who walk, job, or cycle the drop in temperature, shorter days, and addition of rain to the forecast makes cardio a much more daunting task. Unless of course you have a simple workout you can do at home in your living room or bedroom.
Another benefit of working out at home is you save time and avoid the numerous germs that always float around enclosed spaces full of people.

Winterized Interval Training

The key to any great interval training session is variety to keep the pace changing from high to low. This routine combines a bunch of exercises that you can do anywhere without equipment.
This routine is designed as a circuit. Do the entire circuit without resting between exercises. Then rest 30 seconds before repeating the circuit another 2 to 4 times depending on your energy level.


1.    10 Burpees
2.    20 Jumping Jacks
3.    10 Total Body Extensions
4.    20 Pushups
5.    20 Jumping Jacks
6.    10 Door Rows (per arm)
7.    20 X-Body Mountain Climbers (10 per side)
8.    20 Jumping Jacks
9.    10 Switch Lunges (per leg)
10.    10 Spider-Man Pushups (5 per side)
11.    20 Jumping Jacks
12.    10 Switch Lunges (per leg)
13.    20 Jumping Jacks
14.    30 Second Wall Squat

Exercise Descriptions

Some exercises like jumping jacks and pushups, everyone knows how to do. But, if you are confused about how to perform any of the others, review their descriptions.
•    Burpees - You start in a standing position and squat down, placing your hands in a pushup position. Then you shoot your legs behind you, do a pushup, pull your legs under you, and jump straight in the air with hands reaching to the sky.
•    Total Body Extensions - From a standing position, squat down in a 3/4 squat, then in one smooth motion extend up on to your toes while you swing your arms up from your sides to straight overhead leaving your body fully extended.
•    Door Rows - Stand with your feet at a door jamb. Reach out and grab the frame at shoulder height and lean back. From this position pull yourself towards the door like a single-arm row.
•    X-Body Mountain Climbers - Start in a pushup position with arms extended. Drive your right knee towards your left elbow, contracting your abs hard. Then repeat with your left knee to right elbow.
•    Switch Lunges - Start in a standing position, Jump up and land in a lunge position. Lunge down quickly and explode up into a jump, switching legs.
•    Spider-Man Pushups - Assume a pushup position. Bring your right knee out and around towards your right elbow then go down in a pushup and back up. Then switch to the left knee to left elbow.
•    Wall Squats - Squat down against a wall so your back is flat against the wall, thighs are parallel to the ground and knee and hips both form 90 degree angles. Hold this position.