Old school moves meet forward-thinking exercise routines at Throwback Fitness in New York interval workouts, you can reap even more cardio benefits than you would on a treadmill, says co-owner Ryan Wilke. Try repeating this short circuit of bodyweight exercises — completing as many rounds as you can in four minutes — followed by jumping rope as many times as possible in one minute. Repeat for a total of five circuits.
Workout:
- 10 squats: Stand with feet hip-width apart and squat down as low as you can, keeping shoulders up and back flat. Press through heels to stand.
- 10 pull-ups: Start from a dead hang and pull yourself fully up to the bar, so it’s level with your collarbone.
- 10 push-ups: Keep the elbows snug to the body as you lower your chest to the ground and then raise back up.
- After completing as many rounds of squats, pull-ups, and push-ups as possible in four minutes, jump rope for one minute, then complete the circuit four more times.
