Welcome to the cycle of GWODs programmed by Chris Freytag! Chris is bringing you the next two months of workouts, and we're excited to hear what you think. Have any questions or comments? Drop us a line: gwod [at] greatist.com!

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This week is all about high intensity interval training.

The key to HIIT training that makes it different than basic intervals is that the high intensity intervals involve maximum effort, not just a higher heart rate — So you really have to push yourself to the max during the work portion! My absolute favorite type of HIIT is Tabata Training.

A Tabata workout consists of eight cycles of 20 seconds of all-out effort, followed by 10 seconds of recovery, totaling 4 minutes. During the 20-seconds of work, try for as many reps as you can do without compromising form or range of motion. Take 1 minute of rest between each 4 minute Tabata. With the warm-up and cool-down, each workout is less than 30 minutes long. A lot of the exercises are taken from our most popular bodyweight exercise articles, 50 Bodyweight Exercises You Can Do Anywhere and 35 Cardio-Based Bodyweight Exercises.

It helps to have a timer to be accurate with the intervals. I use the Tabata Pro App on my iPhone or iPad. For $2.99, it’s been worth the money.

If you work out 2 days a week

Rest.

IF YOU WORK OUT 3 DAYS A WEEK

Perform 20 minutes of steady state cardio — your choice.

IF YOU WORK OUT 4 DAYS A WEEK

Tabata A - Perform each exercise for 20 seconds, then rest for 10 seconds.

  1. Alternating Curtzy lunges (#16 on our list of bodyweight exercises)
  2. Power Skip (#1 on our list of cardio-based bodyweight exercises)
  3. Pushups with shoulder taps
  4. Jump Squats - (#19 on bodyweight exercises)
  5. Alternating Curtzy lunges (#16 on our list of bodyweight exercises)
  6. Power Skip (#1 on our list of cardio-based bodyweight exercises)
  7. Pushups with shoulder taps
  8. Jump Squats - (#19 on bodyweight exercises)

Rest for one minute and repeat the whole Tabata. Then, move on to Tabata D.

Tabata D - Perform each exercise for 20 seconds, then rest for 10 seconds.

  1. Inchworms (#1 on our list of bodyweight exercises)
  2. Box Jumps (#23 on our list of cardio-based bodyweight exercises)
  3. T-push-ups (Rotational push-ups) (#39 on bodyweight exercises)
  4. Skaters (#27 on bodyweight cardio)
  5. Inchworms (#1 on our list of bodyweight exercises)
  6. Box Jumps (#23 on our list of cardio-based bodyweight exercises)
  7. T-push-ups (Rotational push-ups) (#39 on bodyweight exercises)
  8. Skaters (#27 on bodyweight cardio)

Rest for one minute and repeat the whole Tabata.

You're all done! For some more healthy motivation from Chris Freytag, check out her books:

Get Started with Clean Eating
Get Started with Weight Management

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