UPPER BODY INTERVALS -- performed as 40/20s (40 seconds of hard work followed by 20 seconds of rest):
-Medicine Ball Slams
BODY WEIGHT MATRIX (borrowed from Lou Schuler's book, The New Rules of Lifting for Women):
24 Prisoner Squats (hands behind head, like a prisoner)
24 Prisoner Lunges (alternating) -- 12 each leg
24 Prisoner Jumping Lunges (alternating) -- 12 each leg
24 Prisoner Squat Jumps
Time yourself as you work through all 4 exercises. Double that, and rest for that amount of time; then repeat the exercises. (I like to log my times each time I do this matrix in order to see my progress.)
LOWER BODY INTERVALS -- I performed these on our trial CURVE treadmill, but these can figure into any treadmill, bike or stair climber machine workout:
-Warm up for 1 min @ easy pace
-Increase pace for 2 min (still on the easy side)
-Working intervals: 60 seconds running/ 90 seconds recovery (slow walk, fast walk, or jog)
--Repeat the Run/Rest intervals for the desired amount of time.
Try to work 1 level higher with each subsequent interval if you are working on a machine that allows for this. For instance, you might warm up at levels 2 and 3, and begin your intervals at level 6. Your next interval would be 6.5 or 7, the following 7 or 7.5, etc.
Start with 12 minutes and work up. I went for 8 intervals today or a total of 23 minutes including warmup. One of my running friends does intervals for distance. That works, too!!