Total body interval workout

Because I can’t realistically expect you all to come to my fitness classes (where’s that dang Star Trek teleporter when you need it?) I’m going to start sharing workouts you can do at home. I’ll vary things, as far as equipment needed, difficulty level, etc. — and I’m open to requests!

Today’s routine is a circuit-style interval workout. This can be modified for beginners, and I’ll detail that within the post, but is appropriate for intermediate to advanced exercisers as well. I did this one on my front porch with just a yoga mat (because tile floor!) and a small set of dumbbells. You can use heavier weights, or no weights at all. The only required equipment for this workout is your self!

Total body circuit style interval workout

Start with a 5-minute warm up. A brisk walk or slow jog will do nicely, and you can even do that around the house or in the yard if you’ve got kids you can’t leave! Including warm up, this total body workout should take about 40 minutes.

Do each exercise for 60 seconds, rest for 20 seconds, then go to the next exercise in the circuit. Repeat each circuit three times before continuing to the next circuit. To time intervals, I use an app on my phone but you can simply use a timer.

Watch the video below, or click here if it’s not showing up for you. The video is not full-length but demonstrates each exercise. See below for more details and exercise modifications.

Circuit 1:
plank jacks
power skips
squats

Circuit 2:
supermans
single-leg bicep curl to press
lateral leg raise

Circuit 3:
russian twists
side-shuffle touchdown
side-step sumo squat with hammer curl

Exercise descriptions

The goal here is to challenge yourself but that looks different for everybody, sometimes even from one day to the next, so learn to listen to your body!

Plank jack: begin in a strong plank (engage those glutes!) then jump feet out and back in. You can do this on your forearms if your wrists bother you. Beginners can simply hold plank, even on knees if needed.

Power skips: Skip in place, getting up on your toes! Take the bounce out of it if needed and march enthusiastically with high knees.

Squats: pretend there’s a chair behind you and you’re aiming to sit in it, or even use an actual chair and lightly tap the seat with your seat. 😉 Keep knees lined up to track over your toes and keep your chest up, looking ahead.

Superman: lie on your stomach with feet and arms extended. Engage your back muscles to pull feet and arms up like you are flying through the air. Don’t look down, but don’t crank your neck backwards either.

Single-leg bicep curl to press: balance on one leg (keep toe lightly on the ground if needed) then curl biceps, then extend up for a shoulder press. Beginners may do this one without weights. Alternate legs each time.

Lateral leg raise: balance on one leg, then slowly raise the other leg to the side. This is a controlled movement, not done for speed. I do 5 on one leg, 5 on the other, but you can do any number as long as it’s the same for each leg.

Russian twists: balance in boat pose (for the yogis). Beginners can keep feet lightly on the ground but your goal is to have shins parallel to the floor. Don’t round your back. Beginners can do this with no weight. For more challenge, hold a kettlebell or weighted medicine ball.

Side-shuffle touchdowns: bounce-shuffle to the side, then reach across to touch hand to opposite foot. Try to get in a bit more shuffle than I did here; I’d have shuffled right out of camera range if I did! If you need to keep this no-impact, then make it a side-together-side step.

Side-step sumo squat with hammer curl: start standing upright with dumbbells at sides, palms facing thighs. Take a wide step to the side as you curl weights up, the stand back up as arms come back down. Again, beginners can opt for no weight.

Crank up your favorite music, grab some water, and get moving!

Jamie

Wife, mama, homeschooler, dog-wrangler. Introvert who finds joy in good books, sunshine, and authentic conversation. Fitness enthusiast and certified coach. Often seen with a steaming mug of tea in hand.