What exercises can be done without machines for taku's intervals? I have a heavy bag, mats, and dumbbells at home and like the idea of doing a 20 min cardio workout 3-5x a week. If I go to the gym it turns the same workout into an hour with driving time, etc.
Heavy bag combos, front squats to over head press, burpees.
There are many ways to get a good conditioning workout with minimal equipment. One does not need to follow my exact prescription for interval length (even though it works well).
You can do:
1. Burpees and or weighted burpees.
2. Jump-rope
3. Hill Sprints
4. Stair / stadium sprints
5. Actual sprints on a track / football field*
6. Thrusters (squat with push-press)
You could also combine movements when doing longer intervals. Example:
During 90 seconds, I will often have folks do 30 seconds of split-squat-jumps, 30 seconds of thrusters, & 30 seconds of burpees. A good leg-centric combo is: 30 seconds of squat-jumps, 30 seconds of squats, 30 seconds of static hold in the bottom of the squat position.
TAKU
Very cool, thanks!
TAKU, do you recommend a heart rate monitor to determine the levels for the R.P.E. scale? Would one figure out their max heart rate and consider that a level 7-10 and then take fractions of that for the 3-4 and 5-6?
Or is there a better way to determine a personal R.P.E. scale?
Jeff_H,
Yes, you can use a heart rate monitor to determine your max. Be sure to do the exact activity that you plan to use during training, when testing.
TAKU