weight training programme

There’s been a lot of talk lately about starting an interval training program for increased fat loss, muscle building and getting in fantastic shape.

Instead of talking about the benefits of it, today I want to give you an actual interval training program that almost anyone can do in under 20 minutes per day and see the results instantly. This program can be done inside your own home with minimal equipment and will help you burn fat very quickly and get your muscles defined just as fast!

So to start off this workout, I suggest you do a 5 minute warmup which would include going through the routine once in a slow manner just to get your muscles “primed” to go more intensely.

Here is the 20 minute interval training program:

To do these intervals, you’re going to want to do 2 exercises back to back with no rest. You’ll then rest 30-60 seconds and complete the next 2 back to back exercises. Rest for 30-60 seconds again, then complete a full-body exercise. Rest again for 30-60 seconds and start at #1 again.

#1 – Bodyweight Squats

#1a – Pullups, Bent-Row, Lat Pulldown, or any other upper back exercise.

#2 – Bicycle Crunch

#2a – Bench press or dumbbell bench press

#3 – Jumprope

Repeat this cycle a total of 2-3 times, and do this 2-3 times per week, depending on your fitness level and the level of intensity you do them at.

This interval training program can easily be modified depending on your fitness level as well. For example, if you’re more advanced you can do squats with a barbell instead, or 1 legged squats. If you’re more of a beginner, you can do pushups with your bodyweight instead of bench pressing.

Just be creative and make it a good workout for YOU, and this workout will give you great results in a short time!

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This is my approx work out plan based on 3 days, you should only be directly targeting the same muscle group once per week and where possible avoid indirectly working the same group on consequent days. Hope this helps

Day 1

Chest
Dumbbell Bench Press4 x 8
Dumbbell Flyes3 x 12
Pushups3 x 10

Back
One-Arm Dumbbell Bent-Over Rows4 x 8
Dumbbell Pullovers3 x 12

Lower Back
Hyper Extensions Level II2 x 10

Abdominals
Flutter Kicks
Bicycle Crunches
Side Crunches

Day 2

Shoulders
Seated Dumbbell Press3 x 8
Lateral Dumbbell Raises3 x 8

Trapezius
Dumbbell Upright Rows2 x 8
Dumbbell Shrugs2 x 10

Triceps
One-Dumbbell Triceps Extensions3 x 8
One-Arm Dumbbell Kickbacks3 x 12

Abdominals
Flutter Kicks
Bicycle Crunches
Side Crunches

Day 3

Thighs
Dumbbell Lunges3 x 10
Partial Dumbbell Squats4 x 10
Stiff-Legged Dumbbell Deadlifts2 x 12
Dumbbell Squats3 x 10

Calves
Seated Dumbbell Calf Raises3 x 10

Biceps
Standing Alternate Dumbbell Curls3 x 8
Concentration Curls3 x 12

Forearms
Dumbbell Wrist Curls2 x 10

Abdominals
Flutter Kicks
Bicycle Crunches
Side Crunches

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