Workout #1
3 Rounds – 60 Seconds each*
- High Knees
- Air Squats
- Reverse Lunges
- Plank Hold
*Just starting out? Start with 30 seconds of each. Need some extra difficulty? Add weights of some sort (medicine ball, dumbbell, saddle) for the squats and reverse lunges.
Workout #2
Running Intervals
- 5 Minutes warm-up (brisk walk or slow jog)
- 1 Minute Spring (or faster run speed)
- 2 Minutes Jog (or walk)
- 1 Minute Burpees1 Minute Sprint
- 2 Minutes Jog
- 1 Minute Push-ups
- 1 Minute Sprint
- 2 Minutes Jog
- 1 Minute Crunches/Sit-ups
- 1 Minute Sprint
- 2 Minutes Jog
- 1 Minute Squats
- 1 Minute Spring
- 2 Minutes Jog
- 1 Minute Plank Hold
- 5 Minutes Cool down (again, brisk walk or slow jog)
Workout #3
High Intensity Intervals
Do each exercise at a high intensity for 45 seconds, rest for 15 seconds
- Mountain Climbers
- Push-Ups
- Squats
- Crunches
- Burpees
- Plank
- Jump Squats
- Tricep Dips
- High Knees
- Lunges
Workout #4
99 Reasons to Sweat
- Run 1 Mile
- 33 Push-ups
- Run 1 Mile
- 33 Air Squats
- Run 1 Mile
- 33 Burpees
Workout #5
Just Starting Out
(Perfect for your first foray into high intensity interval workouts)
- 40 Jumping Jacks
- 10 Push-Ups
- 30 Jumping Jacks
- 20 Crunches
- 20 Jumping Jacks
- 30 Walking Lunges (15 each leg)
- 10 Jumping Jacks
- 40 Small Arm Circles (20 forward and 20 backward)
Click the image below for a printable version of these workouts
Get more workouts in the Fit Rider column in the March 2016 issue of Horse Illustrated magazine. Click here to subscribe!
