Training idea: Shopping List Interval Training Circuit

Want to get a lot done in little time? Want to burn away at that unwanted fat and promote muscle growth? Then interval training is the way to go! Beyond Fitness Trainer Ben Sortino explains how and why, and provides a 15 minute home bodyweight exercise program.

Photo: Watermelon slices.

Train with groceries.

Interval training involves exercises performed one after the other, with very little rest time in between. It is one of the most efficient ways to get that high intensity workout in such a short amount of time.

Challenge yourself with the following levels:

  • Beginner: To complete 1 full round of the interval training circuit
  • Intermediate: To complete 3 full rounds of the interval training circuit
  • Advanced: To complete 3 full rounds of the interval training circuit, with maximum reps for each exercise in a 30 second time limit

It is important to ensure that a proper warm-up is conducted before beginning this interval training circuit, to minimise the risk of any potential injury. Exercises such as jogging on the spot, skipping, or some stair climbs will elevate your heart rate to a level where you can begin the circuit.

15 minute home bodyweight exercise program

This great 15 minute home bodyweight exercise program will be sure to get your heart pumping, whilst using multiple muscle groups for the total and complete workout you need.

Let’s make this circuit a bit more interesting by adding some common household foods from the pantry and refrigerator:

  • 30 Star Jumps  with 600mL water bottle in each hand
  • 25 KB Swings with a loaf of multigrain bread
  • 20 One-Arm Rows with a 2-3L milk bottle (10 each side)
  • 15 Deep Squats with a watermelon
  • 10 Push-Ups with your chest touching a small tub of yoghurt
  • 5 Burpees with a drink of water afterwards to keep hydrated

Training notes

  • Aim to complete each exercise in a slow and controlled manner.
  • For the intermediate and advanced levels, have a 2 minute rest after each circuit and repeat.
  • To overload: increase or decrease the food/drink item depending on the exercise (increase from a 2L milk bottle to a 3L milk bottle, etc.).

What are some other foods/drinks that you could implement into this circuit? We would love to hear your ideas.

Happy Interval Training! 🙂

Benjamin Sortino – Beyond Fitness Personal Trainer