Dude they are hard as hell
but so worth it.
cant you do tabata shots ?
I have done it with a bunch of different shit...
when I learned them , in college and at a "training" clinic-
we did mostly road work sprint jog, sprint jog
and burpees or squat thrusts.
typically I do
body weight squats
and I went to crossfit NYC a few times, and did their version
the thruster- front squat to OH press.
DB snatch or DB cleans
Ive done them with
sprints on a track pain in the ass to do- with other people around
sprints on an incline treadmil
sprints on a spinning bike super suck
on a versa climber
and on a rowing machine
most of the rowing machines can be programed to do any kind of interval with a work and rest period.
the sprints on a incline treadmil where a little crazy cause you jump on and off a moving treadmil
at like a stupid incline.
a very close second was the versa climber- and then the spinning bike.
dont use an eliptcal they are bullshit.
the deal is 8 sets of
20 secs on and 10 secs rest
counting reps... if you are doing a lift or a burpee or squat
you want to try for all the same reps as you get tired
I use a piece of paper and a marker it helps.
I never thought with these not going all out was an option
thats why the work period is so short
work towards getting in all 8 sets
if you cant finish the sets change the postitive and negative times
double the rest period 20 work 40 rest or 15 work 30 rest
work toward one to one 20 work 20 rest
then two to one 20 work 10 rest.
with some stuff like O-lifts- you need to be resting
with the cardio you can go at a slower pace sprint - jog etc.
it really helps to have a decent stopwatch timer or what have you..
I have a heart rate monitor that has an interval timer- it helps allot..
just wish the beep was much louder.