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Back to the January Issue
FitnessU:
-Richard, St. Clair College
My routine involves starting with jumping jacks and mountain climbers at a low intensity, then moving to squat jumps, pushups, and lunges at a high intensity. Repeat to keep your heart rate high.
-Dylan I., University of Guelph I train with my roommate. One of us will sprint around half a soccer field while the other one will do as many pushups as possible. Alternate and have the person who isn’t sprinting cycle through sit-ups, tuck jumps, step-ups, plank position, skipping rope, and whatever else you feel like! This is a great way to train because you motivate each other and the short, varied bursts of muscle usage allow you to continue for longer than if you were just doing one exercise.
-Emily B., University of Victoria I recommend using the interval routine on a treadmill, in which you alternate the speed and resistance of the treadmill every minute. This works nearly every muscle, increases your stamina, and results in a toned, healthy body. This routine is satisfying, challenging, and goes by fast (for those who find 30 minutes on the treadmill to be excessive).
-Megan K., University of Lethbridge When I work out, I love to mix a lot of cardio. I will begin with strength (bicep curls with a lunge) alternating legs, and do each side 10 times and repeat the whole exercise 3 times. I will then do 25 jumping jacks in between sets. Then I will do a squat and when coming back up push for a shoulder press. Do 3 sets of 12-15 reps and then run on spot for 30 seconds in between sets. At the end of that, I will bike for 25 minutes. Every 3 minutes I will increase intensity and go hard for 15-30 seconds. This helps burn fat and calories for up to 48 hours.
-Melissa G., University of Guelph-Humber I like to do 10 push-ups, 10 jumping jacks, 10 squats, 10 lunges, and finish with 10 planks that move into push-up position. It's great for abs! Intensity can increase based on your personal goals and choice of music.
-Annie L., University of Victoria When I do interval training, I create my own circuit, depending on what I want to work out that day, on the side of the track. There are normally 5 to 7 workouts in my circuit, push-ups, sit-ups, squats, jump rope, triceps, step-ups etc. Each is done for 1 minute, as many as you can, and at the end of the circuit jog 1 to 2 laps around the track. Repeat this whole thing 3 to 5 times.
-Madison P., Memorial University of Newfoundland My routine consists of a sprint for 2 minutes, followed by a light run/jog for 1 minute. I go for as long as I'm able to. This has helped me develop a better aerobic system, but don’t overdo it. If you are no longer able to maintain the set pace, slow down, and don’t forget a cool down.
-Nicole B., University of Guelph-Humber You can literally do anything! One of my workouts is a light jog warm up for 1 minute, followed by jumping jacks for 30 seconds. Next, you will do 12 squats, 12 burpees, run on spot for 30 seconds, and arm circles (starting small and then getting bigger, then switch directions that you are circling and do it again). Then you will do a high knees run for 30 seconds, jumping jacks for 30 seconds, a light jog for 30 seconds, a plank hold for 30 seconds to 1 minute depending on intensity, 12 push ups, a light jog for 30 seconds, slowing down as you go, and finish with stretches.
-Sarah C., University of Waterloo
Back to the January Issue
FitnessU:
Intervals
Eliza demonsrates easy interval exercises. (MP4, 02:55)
Small-Space Exercises
Directions:- For your lowest interval, begin with marches. Pick up your knees and engage your core with your shoulders back.
- For the medium level interval, start jump roping. Stay on your toes in order to work your calves.
- For the advanced and highest level interval, do fire feet. Stand with your feet slightly wider than hip-distance apart. With your knees slightly bent, begin to run in place as quickly as you can.
-
Other alternatives for the highest level interval are high knees or sprints.
Richard explains why intervals are effective. (MP4, 04:36)
What are Intervals?
Interval training is a method of improving one's overall athletic performance.It's designed to make you push your body past your anaerobic threshold for a short amount of time, and then allows you to return to an aerobic exercise.
Anaerobic exercise is when you're going as hard or as fast as you can. Aerobic exercise is more of a pacing exercise. It's a tempo where you're working pretty hard but you can keep going for a while.
The intensity changes, combined with short rests, make for a quick, impactful workout.
-Richard, St. Clair College
Cady shows how to do intervals at home. (MP4, 03:31)
At-Home Intervals
Directions:- Complete each interval for 30 to 45 seconds then repeat the entire set three to five times.
- First interval: Jumping jacks
Put your hands into fists. As you raise your arms up above your head, squat down. - Second interval: Squat twists
While in a squat and holding a single weight with both hands, twist from side to side. - Third interval: Punches
In a squat, punch out with alternating fists. - Fourth interval: Burpees
Begin in a standing position. Drop to the ground and into a push-up position. Do one push-up and then bring your feet back in line with your hands. Go back to standing position and jump.
My routine involves starting with jumping jacks and mountain climbers at a low intensity, then moving to squat jumps, pushups, and lunges at a high intensity. Repeat to keep your heart rate high.
-Dylan I., University of Guelph I train with my roommate. One of us will sprint around half a soccer field while the other one will do as many pushups as possible. Alternate and have the person who isn’t sprinting cycle through sit-ups, tuck jumps, step-ups, plank position, skipping rope, and whatever else you feel like! This is a great way to train because you motivate each other and the short, varied bursts of muscle usage allow you to continue for longer than if you were just doing one exercise.
-Emily B., University of Victoria I recommend using the interval routine on a treadmill, in which you alternate the speed and resistance of the treadmill every minute. This works nearly every muscle, increases your stamina, and results in a toned, healthy body. This routine is satisfying, challenging, and goes by fast (for those who find 30 minutes on the treadmill to be excessive).
-Megan K., University of Lethbridge When I work out, I love to mix a lot of cardio. I will begin with strength (bicep curls with a lunge) alternating legs, and do each side 10 times and repeat the whole exercise 3 times. I will then do 25 jumping jacks in between sets. Then I will do a squat and when coming back up push for a shoulder press. Do 3 sets of 12-15 reps and then run on spot for 30 seconds in between sets. At the end of that, I will bike for 25 minutes. Every 3 minutes I will increase intensity and go hard for 15-30 seconds. This helps burn fat and calories for up to 48 hours.
-Melissa G., University of Guelph-Humber I like to do 10 push-ups, 10 jumping jacks, 10 squats, 10 lunges, and finish with 10 planks that move into push-up position. It's great for abs! Intensity can increase based on your personal goals and choice of music.
-Annie L., University of Victoria When I do interval training, I create my own circuit, depending on what I want to work out that day, on the side of the track. There are normally 5 to 7 workouts in my circuit, push-ups, sit-ups, squats, jump rope, triceps, step-ups etc. Each is done for 1 minute, as many as you can, and at the end of the circuit jog 1 to 2 laps around the track. Repeat this whole thing 3 to 5 times.
-Madison P., Memorial University of Newfoundland My routine consists of a sprint for 2 minutes, followed by a light run/jog for 1 minute. I go for as long as I'm able to. This has helped me develop a better aerobic system, but don’t overdo it. If you are no longer able to maintain the set pace, slow down, and don’t forget a cool down.
-Nicole B., University of Guelph-Humber You can literally do anything! One of my workouts is a light jog warm up for 1 minute, followed by jumping jacks for 30 seconds. Next, you will do 12 squats, 12 burpees, run on spot for 30 seconds, and arm circles (starting small and then getting bigger, then switch directions that you are circling and do it again). Then you will do a high knees run for 30 seconds, jumping jacks for 30 seconds, a light jog for 30 seconds, a plank hold for 30 seconds to 1 minute depending on intensity, 12 push ups, a light jog for 30 seconds, slowing down as you go, and finish with stretches.
-Sarah C., University of Waterloo
