Work Out With Me! – The Importance of Interval Work

Hello to all beauties here! hope you are having a good day!

Today is going to be the start of a new little series that I am going to begin on my blog called – Work Out With Me! Basically I am going to take you along with me on continuing my work out journey, and give you some of the tips and tricks I’ve learned along the way.



(photo from royalty free stock photos)

I think that we put a lot of emphasis on weight loss these days, but realistically just getting up and being active is most important. Whether you are walking your dog down the block or at the gym for some intense strength training, you should be proud of yourself and your efforts.

So today we are going to be talking a little bit about Interval Work, one of the most successful workout techniques, and also one of the most fun! Interval work puts an emphasis on quick bursts of high intensity workouts that vary.


2 minutes sprinting on the treadmill (6.5 miles per hour or higher)
2 minutes on the elliptical at a high speed and moderate resistance level
2 minutes on the rowing machine doing quick and strong pulls
2 minutes on a stair climber or arc trainer with high speed and moderate resistance

These quick bursts are meant for you to give all the energy you possibly can give, and do them quickly (one right after another!)

If you don’t have a gym membership, or access to these machines, I did the most intense interval workout of my life last night with my trainer, I was sweating more than I have ever sweat before, and I work out 2-3 hours every day! This workout is totally able to be taken home… here’s what you’ll need:

A small medicine ball (you can use a small stepping stool or just a stack of three or four phone books if needed)
A set of two 10 pound weights (if you are a beginner, bump it down to 5 lbs)

Here’s the workout!

Lateral Jumps
If you are unfamiliar with lateral jumps, they are quite intense but very beneficial. Start with your left leg up on a stair and your right leg planted on the ground. Squat down and then jump up as high as you can. You are basically jumping with one leg bent. Repeat this 20 times on each leg!

Weighted Squats
Time for your weights! Put one 5-10 pound weight in each hand and hold them at shoulder level. Here you are going to need your medicine ball or your stack of phone books. Place them on the ground. You are going to squat down until your butt completely touches whatever you have underneath you! As you come up from the squat, push the weights up into the air. Repeat this 20 times as well.

Weighted Lunges
Ah, lunges, lovely invention. They will give you killer thighs and a gorgeous butt, but really we feel like killing ourselves after a few minutes of these. Up the effectiveness of your lunges by holding your 5-10 pound weights in your hands again and lunging in place, 20 times on each leg. Make sure to really bend your back leg! Don’t let it hit the ground, but don’t just do a small dip either, really feel the muscle stretch in your thighs!

Quick Cardio
Here you can be pretty open depending on your environment. If you have a treadmill, do .30 miles as quick as you can. If you don’t, take a quick run around your block. You can also take advantage of the stairs in your house, run up and down them 15 times to get in some high intensity cardio!

You are going to repeat steps 1-4 THREE times! Take a 30 second break in between each, and get some water in you!

It’s important that you maintain a level of activity in your life, no matter if you are in the best shape of your life, or struggling to find the perfect workout routine to suit your needs.

Stay Hydrated, Stay Healthy

Any requests for future Work Out With Me’s? Leave them below!


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