3 Interval Workout (You Can Do Anywhere)

Published by: Joe Funaro

​Walk into any gym and you're likely to see round or interval training. What is it? First off, it's hard, and second, it works! You perform short bursts of intense activity followed by a short rest then repeat. 

There's one style though that stands out from the rest, the Tabata Interval. Originally developed by Dr Izumi Tabata, he discovered this effective workout formula training Olympians. So you know it works!

A classic Tabata Interval follows 20 seconds of work with a 10 second rest. Repeat for 8 rounds for a total of 4 minutes. That's it! Paired with a proper warm-up and cool down, Tabata Intervals are a safe, effective and efficient workout. Let's look at 3 examples you can do ANYWHERE!

As always consult with a doctor before starting any routine and listen to your body. Start with a proper warm-up and use proper form... ALWAYS!

Squat City 

• Squat 20 seconds 
• Rest 10 seconds
• Alternating Reverse Lunges  20 seconds
• Rest 10 seconds

Repeat this four times. Want to make it harder? Hold a weight at your chest or dumbbells at your side. 

Death by Burpees

• Burpee 20 seconds
• Rest 10 seconds
• Mountain Climbers 20 seconds
• Rest 10 seconds

Repeat this four times. Don't forget the jump on your burpee for the extra intensity. 

Killer Cardio

• Jumping Jacks 20 seconds
• Rest 10 seconds
• High Knees 20 seconds
• Rest 10 seconds

Make sure to get those knees nice and high! Repeat four rounds and you'll be sure to sweat. 

Wanna supercharge your results? Add a 1-minute set of max push-ups & plank at the end of each workout for total of 6 minutes. 

Now that you've got my 3 workouts you can do anywhere, try them out! 

P.S. If you want to take your workouts to the next level, check out my 21 Day Kickboxing Jump Start!

Joe Funaro