I’ve read and read and read about how interval workouts can change your life.

Personally, I’d be up for a change! My hips aren’t getting any smaller!

While it’s so ridiculously hot and humid here (in Indonesia. Thank God I’m going back to Australia soon), it’s impossible to work out for too long.

Ergo, 20 minutes of bopping around should suit me quite nicely!

Step One: Research

Jillian Michaels is the bomb. I have her DVD the 30 Day Shred back home. She is a miracle worker on TV, I’m certain she could be so in my living room too. However, I can’t remember what exact moves she used. All I recall is it was 3 sets of ’3 minutes of cardio, 2 minutes of strength, and 1 minute of abdominal workout’. Easy as pie.

Step Two: Plan

I worked out a little table. Three columns (cardio, strenght, abs) and 3 rows underneath. I divvied up the sections (allowing myself 5 second breaks inbetween moves, otherwise I’LL DIE in this heat) into the following:

Set One

Cardio: Knee Lifts  for 1 1/2 mins, Hamstring Curls for 1 1/2 mins

Strength: Squats for 1 min, Left leg lunges for 1 min

Abs: Crunches for 1 min

Set Two

Cardio: Skipping on the spot for 1 1/2 mins, Boxing for 1 1/2 mins

Strength: Right leg lunges for 1 min, Triangle Dips for 1 min

Abs: Left oblique crunches for 30 sec, Right oblique crunches for 30 secs

Set Three

Cardio: Jogging on the spot for 1 1/2 mins, Jumping Jacks for 1 1/2 mins

Strength: Left leg back kicks (where you’re on all fours and kick back like a donkey) for 1 min, Right leg back kicks for 1 min.

Abs: Plank for a minute (where you might want to die, but just keep breathing and push through!)

Step Three: Execute the Plan

I’ve done this twice. And, yes, afterward I wanted to die a little. But in a good way.

I’ll be attempting to do it every morning before I go to work. But, that being said, getting up that extra half hour earlier DOES suck so maybe  only 5 times a week.

As usual, i’ll keep my progress recorded here.

Any questions?