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5 Workout Combo’s to Boost Your Workout

Variety is key to having a successful fitness plan. You want to continuously challenge your body whether you’re looking to lose weight or gain muscle. Often times when adopting healthier eating habits, your body becomes accustom to the decrease in calorie intake causing your metabolism to slow down. This same plateau can also be hit by constantly performing the same workouts. Once your body becomes accustom to certain movements, you may recognize a lack in progress due to repetition. One of the best ways to combat this is by performing high-intensity interval training (HIIT) which means you’re alternating between your exercise and rest periods for a specified length of time.

Combining cardio and strength training in one workout is sure to challenge your body. If you’re looking for a change, try these 5 workout combinations in conjunction with your current workout routine to boost your workout, your metabolism and hopefully give your body the physical results that you’re working towards.

For each workout you’ll be doing a total of 6 rounds. A round includes 40 seconds of exercise and 20 seconds of rest. You will alternate exercises each round until you reach a total of 6. The best way to track your time is by using an interval timer. The timer displayed below is the GymBoss Interval Timer which is available for download in the App Store.

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Walk Out’s & Push-Ups

Walk Out’s: Stand with your feet hip width apart. Reach your hands down to your feet and crawl forward. Once your body is fully extended, crawl back up and return to a standing position. Repeat until the end of the exercise interval.

Push-Up’s: On the ground, place your hands a little wider than shoulder width apart. Rest comfortably on the tips of your feet or on your knees. Lower yourself to the ground, then push yourself back up. Repeat until the end of the exercise interval.

Mountain Climbers & Plank Crawls

Mountain Climbers: On the ground, place your hands a little wider than shoulder width apart. Drive your knee into your chest, then return to starting position. Drive your other knee into your chest, then return to starting position. Repeat until the end of the exercise interval.

Plank Crawls: On the ground, place your hands a little wider than shoulder width apart. Bring your foot forward and place next to your hand, then return to starting position. Bring your other foot forward, next to your hand, then return to starting position. Repeat until the end of the exercise interval.

Lunges & Squats

Lunges: Standing straight up, take a step forward until your knees are bent at a 90 degree angle. Return to starting position, then alternate legs. Repeat until the end of the exercise interval.

Squats: Stand with your feet shoulder width apart, squat your body down as if you are sitting in a chair then return to starting position. Repeat until the end of the exercise interval.

Planks & Bicycle Crunches

Planks: On the ground, hold your core in tight and rest on your forearms. Be conscious of your body and avoid bending at the core. Hold until timer sounds.

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Bicycle Crunches: While on your back, lie flat with your hands behind your head. Bring your knee to meet the opposite elbow, then alternate to the opposite knee and elbow. Repeat until the end of the exercise interval.

Jumping Jacks & Burpee’s 

Jumping Jacks: Stand with your feet together with your hands at your side. While jumping, spread your legs and raise your arms and return starting position. Repeat until the end of the exercise interval.

Burpee’s: Stand with your feet shoulder width apart. Lower your hands to the ground, jump both legs back, then jump both legs forward, return to a standing position then jump upwards. Repeat until the end of the exercise interval. (For an additional challenge after jumping both legs back, perform a push-up, then jump both legs forward, return to a standing position then jump upwards.)

These workouts are meant to be performed at a pace that is safe yet challenging for you, just be sure to keep moving during the exercise periods. For best results, be sure to pair your workout with a healthy diet and consult a health care professional before starting any extreme workout or diet regime.

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