by Megan Marquart

Created on: July 21, 2009

You don't have the time and money for the gym, the weather outside forbids a hike or run, but you still want to get a quick and efficient workout. The key is interval training. By combining strength and cardio you will burn more calories in less time. Here are two 20 to 20 minute interval workouts: the first requires no equipment while the second uses hand weights, three to ten pounds depending on your fitness level. Alternate the workouts and enjoy the results!

Note: studies show that listening to driving music during your workouts increases your intensity while listening to slow music afterward (for twenty to thirty minutes) decreases your risk of high blood pressure. After strength training, eat a meal incorporating protein to help repair stressed muscle tissue

WARM UP

Take a few deep breaths to oxygenate the blood. March in place for 30 strides. Do 20 toe touches (lifting each leg, keeping it straight, to waist height and touching it with the opposite hand. Do 20 arm swings (swinging arms open wide and then hugging them across your torso). Do 30 jumping jacks. Repeat cycle.

WORKOUT ONE

Interval One - Do 10 slow squats (toes pointed forward, feet shoulder width apart, sit back like you're sitting in a chair then stand while squeezing your glutes), 10 push-ups, and 30 mountain climbers (in a push up position run, bringing each knee in alteration to your chest while keeping your abs tight). Then do 9 squats, 9 push-ups, and 30 mountain climbers. Continue to decrease the number of squats and push ups in each cycle, ending with 1 squat, 1 push-up, and 30 mountain climbers. Lie on your back, with your knees bent and arms supporting your head, and do 30 crunches (using your abdominals, lift both your shoulders and legs off the ground). Flip to your stomach and do 20 super-mans (keeping your arms and legs straight lift them in tandem from the floor, working your back and glutes).

Interval Two - Do 10 body builders (while standing, place your hands on the ground and jump back into a push up position, jump back and stand), followed by ten front kicks and then ten back kicks. When kicking, keep your abs tight and kick with your heels. Repeat each exercise, always dropping the number of reps by one (as in interval one) until you do just one rep of each exercise. Sit on the ground and do 30 to 60 tricep dips (in a crab walk position, hands pointing towards your body, lift your butt off the ground and use your arms to almost sit down again before straitening your

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