The main goal of this cardio based exercise is losing weight, training level is beginner, and the equipment required is your own bodyweight and dumbbells.
Ok, let’s get down to business.
The formula for the first version of this exercise is:
- squat – 20 seconds
- rest – 10 seconds
- repeat everything 8 times
- rest – 2 minutes
- repeat everything for push-ups
So, the trick is to alternate between 20 seconds of squats (using moderate weight) and 10 seconds of rest.
Make sure you do 8 rounds according to this strict schedule for 4 minutes. Once done, don’t forget to rest for 2 minutes, and then perform the whole session again but with push-ups.
If you find the previous routine too easy, we have something a bit more challenging for you – alternating between squats and push-ups.
For this workout you will have to perform a set of squats for 20 seconds, rest for 10 seconds, do a set of push-ups for 20 seconds, rest and then go back to a set of squats. The idea is to alternate each movement for a total of 8 rounds.
Are you up to it?