Now Reading
Interval Workouts to Target Different Body Parts

Interval Workouts to Target Different Body Parts

Relationships take hard work and a lot of effort, and your relationship with your body is no different. It can be difficult to jumpstart your weight loss journey, especially when you aren’t sure where to start. Interval cardio and muscle burning circuits are a great way to get your sweat on. The increase in heart rate triggered by aerobic exercise like running and jumping increases your calorie burn. That said, there are also effective anaerobic or low-intensity exercises that sculpt lean and strong muscles. Your muscles can actually burn calories on their own, so more muscle mass means you can blast that extra weight even more efficiently. Low-intensity cardio circuits that use hand weights or your own body weight are a valuable extra push to help you shed weight while toning at the same time.

Get your sweat on with these heart-pumping moves so you can look and feel your best, because you deserve to love you body.

Young focused female working out at gym jogging on a treadmill. Fitness woman doing running exercise in the health club.

Treadmill Cardio Blast

 Speed suggestions:

JOG: 5-6.5mph

SPRINT: 8-10mph

WALK: 3-4mph


Jog 1:30

Sprint :30

Walk :30

Jog 1:30

Sprint :30

Jog 1:00

Sprint :30

Walk :30

Jog 1:00

Sprint :30

Jog 1:00

See Also

Walk 1:00

Repeat as needed.

People doing abs in fitness class on sports center

Core Killer

Lie on your back with your hands behind your head and legs straight out.  Tighten your core as you crunch up bringing right elbow to left knee and switch. Keep moving in a bicycle motion continuously contracting to reach elbow to opposite knee. Do this for 30 reps (each side) in a slow and controlled manner. Pick up your speed a bit for 20 reps (each side). As you start to feel the burn in your core move in a bicycle motion as fast as you can while maintaining good form for 15 reps (each side). Then, slow down to your medium speed for 20 reps (each side) and then return to slow and controlled movements for 30 reps (each side). This is one set. Complete 3 times with 1:30-2:00 minutes of rest in between. It is important to not let your form get sloppy as you speed up or get tired as it will keep you from getting optimal results. If you feel you need longer breaks or cannot compete 3 sets without keeping good form, feel free to modify the circuit to what’s best for your body while still challenging yourself.

Frau trainiert den Bizeps mit der Kurzhantel

Arm Pulses

This circuit can be completed using no weights or 1-3 pound dumbbells.  Reach your arms out in front of you with your palms facing up while gripping the optional weights. Slightly pulse your arms up and down 1-2 inches for 30 seconds. Next, turn your arms to face in towards each other and do similar size pulses out and in for 30 seconds. Turn your palms to face down, and pulse for 30 seconds. Next, lean forward about 45 degrees while maintaining a flat back, and reach your arms out directly behind you with palms facing up.  Pulse for 30 seconds. Rest for 30 seconds and complete the circuit 3-5 times.

 Attractive woman at a gym working out. Dramatic lighting and sha

Lean Legs

Complete each movement for 30 seconds each. Rest for 1-2 minutes after completing the circuit, and repeat 2-4 times.

  • Switch lunge jumps
  • Lunges (15 seconds each side)
  • Lunge pulses (15 seconds each side)
  • Squat jumps
  • Squats
  • Squat pulse
  • Squat jumps
  • Sumo squats
  • Sumo squat pulse
While interval workouts can target different parts of your body, WellPath can help to target different areas of your health. Through customized nutritional solutions, WellPath fills your nutritional gaps through supplements and customized powder. Find out what your solution is today.

About Jourdan Buchler

Jourdan Buchler is part of The Path Editorial Team. She is a rising senior at the University of Wisconsin-Madison and majors in Life Sciences Communication with a focus in Communication Skills and Technologies and Communication Strategy. She is passionate about writing, marketing, nutrition, and fitness.

View Comments (0)

Leave a Reply

Your email address will not be published.

Scroll To Top