How To Do It:
Perform intervals of high-intensity cardio as described above, but increase the time to 20 seconds each. In lieu of resting between intervals, follow each burst with one set of two exercises (done back-to-back) for active recovery. Perform 10 reps of each exercise as fast as you can, using a relatively light weight (do not go to failure). After every third interval, you'll change the exercises you do during your recovery period. See the table below for the prescribed exercises.
|1 - 3||Medicine-ball toe touch, judo pushup|
|4 - 6||Pike up, single-leg burpee|
|7 - 9||Medicine-ball triangle abs, Swiss-ball pushup|
Exercise I: Medicine-Ball Toe Touch
Hold a medicine ball with both hands and lie on your back on the floor. Raise your legs into the air and hold the ball against your chest . Contract your abs and crunch your torso toward your legs, reaching with the ball until it touches your toes . Reverse the motion to return to the starting position. That's one rep.