FULL BODY

Full-Body Interval Workout Plan

Structure:

  • 60 seconds per move, performed sequentially without rest between exercises

  • 90 seconds of walking march for active recovery

  • Repeat the entire circuit 3 times

  • Optional: 1-minute "Love/Hate" finisher for 2 minutes

Workout Routine

Round Duration: Approximately 20-25 minutes, including rest and transitions

Warm-up (Optional):

  • 3-5 minutes of dynamic stretches or light cardio

Main Circuit

  1. Jump Squats — Power-driven squats with explosive upward movement

  2. Inchworms with Shoulder Taps — Walk hands forward into plank, tap shoulders alternately, walk hands back

  3. Superman Holds — Lie face down, lift arms and legs off the ground, hold for 60 seconds

  4. Alternating Forward Lunges with Torso Twists — Step forward into lunges, twist torso toward leading leg

  5. Side Plank with Hip Dips — Hold side plank, dip hips toward the ground, switch sides after 30 seconds

  6. High Knees Running in Place — Fast-paced, driving knees up toward chest

Post-Workout Finisher (Optional):

  • 1 minute alternating between a move you love and one you dislike, such as

    • 30 seconds of burpees (love)

    • 30 seconds of mountain climbers (hate)

    • Repeat for 2 minutes

Notes:

  • Focus on controlled, full-range movements to maximize effectiveness

  • Customize timing or repetitions based on your fitness level

  • Remember to cool down and stretch afterward