Posted by Marianne in Body Weight Workouts, Conditioning, Workouts | 28 Comments
Very Quick Workout | Body Weight Interval Training!
Hey everyone,
In the middle of trying to organise a series of Beginner Workouts, I got so frustrated with my apparent inability to KEEP IT SHORT, that I have decided to try again another day! I annoy myself so much sometimes when I talk on camera, because I am useless at being to-the-point and end up going on and on FOREVER!
Anyway, I was thinking I better post something to keep you going since I have been so distracted this week so far and too busy to blog properly. So, here is a Very Quick Body Weight Conditioning Workout you can try.
NOTE: You can substitute the Pull Ups with a Rowing exercise if you prefer.
If you are just wanting a very quick blast of a workout, then this will do it 
The Workout
Set your Gymboss Interval Timer for 15 cycles of 20 seconds rest and 1 min effort. Complete 3 rounds of the following 5 exercises:
- Evil Jumps (13, 12, 12)
- Burpees (17, 15, 16) – knee was a bit sore!
- Pull Ups (I aimed for 1 rep every 10 seconds) (6, 5, 5)
- Side to Side Step Ups (63, 62, 64) – totally speedy
- Elevated Plank Climbers (24, 22, 21)
This workout would be great to add as a finisher to one of your strength routines, or on a day you just felt like getting sweaty!
I will be back soon with the Beginner’s series; I just need to make sure I cover all the bases and make it as informative as possible
Have fun with this one
Cheers
Marianne
I’ll leave you with a picture I saw on Facebook that “cracked” me up 
Next time I help one of my elderly patients up and their whole body creeks, should I say “Don’t worry, I don’t think your old, you’re just a bit crispy” LOL?? I know my Granny on my mother’s side would have LOVED this humour!
She was very crispy!
If you enjoyed this post, make sure you subscribe to my RSS feed!
Trackbacks/Pingbacks
- The Gymless Body - [...] Body Weight Interval Training by Marianne Kane [...]
OK, it kills me that you suggest to ADD this workout to one of your strength days. Ummmm…. this workout would be it for me! Elevated plank climbers and pull ups? I’d be toast. You are super woman!
It looks great ! I might do it today
.
One question Marianne: I have seen you in a few workouts barefoot, does that make a difference somehow ? Is there a reason your prefer working out barefoot ? I would, just for the freedom of my feet, but I have wooden floors and I think the impact would be too much.
Just felt like it Satya. Sometimes I need to wash my Vibrams, so I just train barefoot which I prefer to wearing training shoes. Love barefoot and Vibrams because it helps my balance and I feel clumsy in shoes
Hi Marianne,
Been checking your site out and I think it’s super awesome! You put a lot of heart and soul into this and I definitely appreciate your efforts! Going to start incorporating your workouts into my training.
Not too familiar with the interval thing though, so I just wanted to get some clarification. When you say: Set your timer to 5 cycles of 20 seconds rest and 1 min effort. Complete 3 rounds of the following 5 exercises…” Does that mean you do the 3 rounds of the same exercise then move on to the next, or do you cycle through the exercises until you’re done? Secondly, is there a larger rest time between sets? Or is it always just the 20s?
Thanks and keep up the AMAZING work! Cheers
Thanks Stefenie
OK, the set up is this. You set your timer for 15 cycles (because there are 3 rounds of 5 exercises) of 20 seconds (for the rest period) and 1 min (for the effort). Then you complete one exercise per interval and move on to the next exercise. So you go from exercise 1 – 5, then back to 1 etc until you have done your 3 rounds
It’s always 20 seconds in this workout; but that is just what I did. If you want to change it, then feel free.
It’s hard to explain when your try and think about it LOL, so I hope this makes sense?? :/ If not, I’ll try again
Happy Workout
Thanks Marianne – Now I’ve got it! This will be just the type of challenging workout I need to kick my butt with.
You rock *fist pump*
LOL – *fist pump* good one
Thanks for this workout! Great conditioning! evil jumps and burpees? Love/hate. You’re arms look amazing! Thanks as always for the motivation.
You’re welcome Katie … sorry for the evil jumps and burpee
eek!
I can comfortable do plank ups (climbing planks?) on the ground, when do you think it would be a good idea to try elevated? Or, should I just use a step with raisers and slowly make my way up?
Heidi, I would say, if you are good at the ground-level Plank Climbers, then you should challenge yourself a little more by at least trying the Elevated ones. Now harm in giving it a go. If it gets too difficult, then just drop them lower again. Even do one round elevated at first?
Hi Marianne,
WOWOWOWOWOW
Just did this work out after a 30 min jog with my dog. Could hardly do it. Actually I wimped on the Elevated Plank Climbers and did press up movers instead.
You are seriously fit! I’m a 34 year old active. Big build. And you use weights on some your workouts that I can’t even do!
Great site, thanks for your effort. You know….if you had a membership site that cost money I would probably pay…….I am sure you have thought about that. There are some great plugins for wordpress that make that easy.
Cheers
Matt
Thanks again Matt! WHAT! You didn’t do the plank climbers *tut tut*
I couldn’t! Can do about 5 and then have to change. You must have a HARD CORE! Ha ha.
Anyway, enjoying your workouts, seriously great.
M
What are press up movers Matt?
Oh!
I just call them that, not sure that’s the name. You do a press-up and then move to the right on your hands keeping your core straight, do a press-up and move to the left.
I am sure there is a proper name for them!
They are pretty hard but I can do those. The Plank climbers are hard core.
Matt
This is really interesting because I can do plank climbers (say, 15 in a row, alternating) quite easily before my shoulders feel like there going to pop.
But, I can only do about 2 pushups in a row (proper form and everything) and just can’t do more!
Funny how people find things easier than other things?
Marianne,
I never heard of the squat-to-jumping lunge progression being called Evil Jumps, but I can imagine after a couple sets that’s what anyone would be calling them.
-Mitchell
Yes, I invented that name because they are SUPER evil
Phew, hi Marianne!
My totals were as follows:
Evil Jumps 16,10,9
Burpees 16,12,10
Pull ups 10,8,7
S/S Step ups 48,43,35
E Plank Climbers 15,10,12
Like an idiot I set the rest wrongly for 15secs but I don’t think that alters the fact I’m really in the shade compared to your fantastic totals – my speed and leg strength needs real improvement. I’m going to study your “what I do in a week” article and try to give my training proper structure.
Cheers, and thanks for kicking my butt!
Oh my! You did this with only 15 seconds rest! I would have died!!!! Well done. I know it’s only 5 secs, but it matters! Nice
I am way too sore to try this or for that matter anything. Going to be a lazy slob today. I will try this for when my ass heals from last nights evil torture.
Cheers
Haha! Hope you have recovered enough. As you can tell from my lack of updates, I am being a lazy slob this week! More evil torture to come.
Hey Marianne,
Why do you prefer to mix upper and lower body in almost every workout?
I use some of your awesome exercises, but let’s say I do chest and triceps one day, back and biceps another day etc. So, if I do like half hour legs only workout, I would be sore for like three or four days lol so I have to take a break from legs exercises
Full body conditioning workouts are best for most people. If someone wants to build overall fitness, it’s best to use the whole body together. If someone wants to lose body fat, then full body workouts burn more calories. I also do these full body workouts because most of my viewers are female and GENERALLY (hate making generalisations, but this one is true), women get better results from these types of workouts AND they recovery quicker from heavy training. Of course there are exceptions to this. If I did split workouts, then I think I would do it for strength training, rather than conditioning. Tough to get the balance right.
MoMo, are you male or female? What are your goals?
Hi Marianne,
I am one of the few male visitors to your website:)
You’re right with the statement that full body workouts are appropriate in order to lose weight.
I have been training for six months with kettlebells. Actually, I work only two exercises.
Snatch and Jerks the classic competition kettlebell exercises. Sometimes a few OA swings or squats. With these two exercises, I was able to achieve good results.
These two exercises are very demanding, so I’ve booked a personal trainer.
Personal Training is for me the best way to achieve quick results.
How do you find the exercises Snatch and Jerk.
Greetings from Germany
Mathias
Hi Marianne,
Came to your site via Bret Contreras. I read your story and I am incredibly impressed, proud (of your spirit) & humbled by what you are doing. I have my fair share of physiological issues and it gives me a lot of encouragement that you have overcome yours and look beautiful and full of health & vitality whilst also doing an incredibly demanding job. Gives me a reality check and shows me there is a hope. I have shown your site to a number of my family & friends who have issues from Spondylosis, Chronic Back/Knee Pain etc etc to show them what can be done if you put your mind to it.
Thank you so much. Keep up the good work!
Thank you Prakash – nice to hear from you
I appreciate the kind words!