Workout of the week – squats, push ups, sit ups, burpees, SPRINT!

This is a high-intensity workout that you can perform anywhere. You really only need a pair of running shoes and a bit of open space. I actually do this workout when I am travelling – I have performed it in Central Park in New York! The sprint can be done on flat ground or up a hill. I will often throw this workout in during the middle of a longer run to add some intensity, which makes the run better for improving fitness and burning fat, and more interesting.

You can vary this workout depending on your level of fitness or how hard you want to work. If I am performing it during a run, I will do 4 sets of 10 of each exercise, but if I am doing just this as my workout, I will do 4 sets of 15 – 20 of each exercise.

Move through each of the exercises within a set quickly, meaning as soon as you finish the squats drop down for the push ups, roll over for the sit ups then roll over again for the burpees. If your level of fitness is not that high, then take sufficient rest in between each set until you feel ready for the next one. As your fitness improves, reduce this rest time.

This workout is tough but it is effective.

Please refer to the Disclaimer on the About me page before embarking on any exercise program.

Beginner

5 squats

5 push ups

5 sit ups

5 burpees

Sprint for 30 seconds – 1 minute

Rest until you feel recovered for the next set. Gradually reduce this rest time to 3 minutes

Repeat 2 – 3 times

Intermediate

10 squats

10 push ups

10 sit ups

10 burpees

Sprint for 30 seconds – 1 minute

Rest for 2 minutes

Repeat 3 times

Advanced

15 – 20 squats

15 – 20 push ups

15 – 20 sit ups

15 – 20 burpees

Sprint for 30 seconds – 1 minute

Rest for 1 – 2 minutes

Repeat 3 times

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