At CrossFit, we did an Annie-inspired, interval workout that was definitely one of my all-time favorites. The workout was as many doubleunders and situps as you can manage in decreasing intervals of 2 min, 90 seconds, 1 min, 30 seconds with a 15 second rest between each round.
What's great about interval workouts is you know exactly how long they will take, which makes them perfect for morning workouts. I have a short list of interval workouts that I keep handy for those mornings when I sleep in a little later than I intended. I typically do one minute rounds with 15 seconds rest in between.
- High-intensity heavy bag work (punch combos) and situps.
- Double-up lead roundhouse (low kick, high kick), pushups and dips.
- Side-thrust kicks and weighted situps.
- Jumping rope, sit ups.
By having a couple of short workouts ready and waiting, it also saves me the time of making a decision, which is a win-win when you're running late. And, here's a free online interval timer from the Speedbag Forum:
http://www.speedbagforum.com/timer.html.
