Tag Archives: Intervals

10 Minute Upper Body Interval Workout

8 Nov

During my first week of half marathon training I ran a total of 5 times.  Wow – that’s a lot for me!  Since I’ve been dedicating more time to running I’ve been including a few more super quick interval workouts instead of my longer strength workouts.  Most of the time I do body weight exercises and really give them my all during each intervals.

Intervals have been so much fun for me lately.  It’s easier to push yourself knowing that you only have to do the exercise for 20-50 seconds. 

Let me know if you try this one out.  I was feeling the workout in my triceps, shoulders and chest the next few days after completing this 10 minute workout.

It’s super quick but super effective.

Set the timer for 15 rounds with 10 seconds of rest and 30 seconds of work (if you don’t have an interval timer here’s a link to a free online interval timer).

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There are 5 exercises you will do, 3 times through.  You won’t get much rest – just enough time to get ready for the next exercise.  If you need more than 10 seconds rest you can change your interval timer to allow for more rest.  Your workout will be longer than 10 minutes then.

Write down how many of each exercise you do.

10 Minute Upper Body Interval Workout

1. Tricep pushups

Begin in a high plank position with you arms close to your body.  Keep your body in a straight line and lower your chest to the ground (or as close to the ground possible), while bending your elbows back.  Make sure to keep your elbows close to your body and use your triceps to push back up to the starting position.

*Modification: Do this on your knees

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2. Swimming supermans

Begin laying on your stomach with legs and arms extended.  Swim your arms out to the side and around (like a breast stroke) and lift your chest up, arms back and legs up.

*Modification:  Keep your legs on the ground and do not lift up as high

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3. Legs elevated high plank to low plank

Begin with your feet on a chair, hands on the ground at shoulder width.  Hold your body in a straight line.  One arm at a time, drop down to your elbows.  Once you are on both elbows, press up back to high plank, one arm at a time.

*Modification: Keep your legs on the ground instead of elevated.

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4. Pike press

Begin in an upside down V position, hands a bit wider than your shoulders, legs out wide.  Bend your elbows and lower the top of your head to touch the ground (not your forehead).  Press back up to the starting position.

*Modification: Do not lower your head to touch the ground, just as low as possible.

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5. Mountain climbers

Start in plank on your hands and feet.  Jump your right foot forward, then switch to your left.  Switch back and forth as quickly as you can.

*Modification: Instead of jumping quickly between your feet, slow it down into a step between feet.

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Quick 10 minute interval workout

26 Oct

I’ve really enjoyed having my interval timer both for outdoor and indoor exercise.  By having the time count down I tend to work harder because I know I get to rest when it beeps at me.

Here’s a fun quick 10 minute workout that gets your heart rate up and works your core muscles quite nicely.

If you don’t have an interval timer you can purchase one on my Amazon page, or use this online interval timer I used before having a GYMBOSS.

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Set the timer for 15 rounds with 10 seconds of rest and 30 seconds of work.

There are 5 exercises you will do, 3 times through.  You won’t get much rest – just enough time to get ready for the next exercise.  If you need more than 10 seconds rest you can change your interval timer to allow for more rest.  Your workout will be longer than 10 minutes then.

Write down how many of each exercise you do.

1. High knees

Run in place with your core tight, knees lifting up as high as you can.  Run quickly.  Each leg up counts as 1 rep.

2. High plank with knees to opposite arms

Hold the plank position (push up position) on your hands and feet and cross your left knee to your right arm, then right knee to your left arm.  Each knee cross counts as one rep.

3. Squat with alternating kicks

Squat back as deep as your comfortably can go and when you push up, kick your leg forward.  Alternate between legs.  Each squat/kick counts as 1 rep.

4. Mountain climbers

Start with your hands and feet on the ground, 1 leg closer to your torso than the other.  Switch your legs back and forth between the close and far position.  Really contract your abs during this exercise.

5. Tuck crunch

Lay on your back with your arms and legs extended.  Lift your legs off the ground about 2 inches.  Take your arms out and around like you would make snow angels and at the same time lift your legs up into a bent crunch.  Your upper body will meet your lower body and your arms will slightly hold onto your knees.  Return to the starting position and try to keep your feet elevated.

Hope you enjoy this quick 10 minute workout!

Now for the exciting announcement. 

The GYMBOSS interval timer winner is # 8: Sally H.

Congrats Sally H!  Send me an email (gethealthywithheather@comcast.net) and I’ll get your new GYMBOSS on the way to you.

Thanks to all that entered.  It was fun reading about your favorite workouts.

Intervals and a New Challenge

31 Dec

I’m so glad it’s Thursday because really it’s more like Friday!  Another day off from work tomorrow, and another day to spend time with Jacob at the relaxing lake house 🙂  So excited!

Yesterday I tried out a new soup for lunch – Amy’s Curried Lentil soup


It was really good in my opinion.  I liked how bean-y it was and not too curry-sh, just right.  It was especially tasty dipping my pumpernickel bread in it.  Had a carrot for good measure and 2 bittersweet chocolate almond butter cups left over from xmas just because they’re so yum yum yummy.  The one pictured below has yet to be devoured but I ate them before taking a picture.


Jacob and I went over to my parentals last night for dinner and games.  I got to take advantage of the treadmill and make the workout a bit less boring.  I FINALLY did some interval training and it made the workout go by so much quicker.

Here’s what I did:

10 minute warm up jog
11 minutes of intervals – 30 sec sprint (speed 8.5) followed by 60 sec jog (sp 6) X 6, then one 60 sec sprint (sp 8.5)
12 minute cool down jog
Total workout 33 minutes and 3.2 miles done.

After the run I did 5 minutes of ab work ending the with the hundred.  If you don’t know what the hundred is then check it out this upcoming Tuesday.  I’ll have this be the move of the day.  It kills your abs!

My mom made a yummy dinner of brown rice with stir fry chicken and veggies + homemade rockyroad frozen custard for dessert.  So rich but so good!  I do believe after my exercise I was entitled to this dessert 🙂

I took this morning off from exercise.  It may turn into a rest day or maybe I’ll do a little exercise tonight.  We’ll see how the day goes.  I had a bowl of shredded apple, cinnamon and cashew/almond butter oats for breakfast this mornin.


It was sweet and tart at the same time from the apple.  Nice change up from the banana.

I’m going to start a new challenge on Monday.  The 100 push up challenge really was a challenge and I liked the structure of the program.  This time it’s going to be a 200 sit up challenge.  I already have 5 others that will be doing this with me.  Feel free to follow the program too!

Lastly I’ll end with today’s move of the day.  Thursday is yoga day and we’ll be working on a balance posture:  Tree Pose.  Balance postures can be difficult as first, but with practice you will improve!

Enjoy your last day in 2009