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Interval workouts you can do at home

Posted 01-21-2020
In Workouts & HIIT

Interval workouts you can do at home

Whether you want to get fit, burn fat, build muscle, or just tone up, interval training should be part of your regular workout schedule. With interval training, you alternate between short periods of high-intensity exercise and similarly short active or passive rests.

 This start/stop method of training burns more calories per minute than steady-paced exercise and also increases your metabolism for longer afterward. Because the intensity level is high, you won’t need to work out for as long either, and you can get good results from as little as 15-20 minutes of training. Shorter workouts and better results? You’ve got to love interval training!

You don’t need a lot of fancy equipment to enjoy the benefits of interval training. In fact, so long as you have a Gymboss interval training timer and some space, you can get a great workout in the comfort of your home. No gym membership required!

So, grab your Gymboss interval timer and let’s get to work!

  1. 30:30 INTERVALS

New to interval training? Want a full-body workout? This is the one for you! With 30:30 intervals, you set your timer for 30 seconds of work and 30 seconds of rest.

Do 3-5 laps of the following exercises. Work for 30 seconds, rest for 30 seconds, and then move on to the next exercise, i.e.:

  • Squats – 30 seconds
  • Rest 30 seconds
  • Mountain climbers – 30 seconds
  • Rest 30 seconds
  • Reverse lunges – 30 seconds
  • Rest 30 seconds
  • Push-ups – 30 seconds
  • Rest 30 seconds
  • Crunches – 30 seconds
  • Rest 30 seconds
  • Start over with squats
  1. Squats – stand with your feet shoulder-width apart. Push your hips back, bend your knees, and descend until your thighs are roughly parallel to the floor. Stand back up and repeat.
  1. Mountain climbers – drop down into the push-up position. With your arms straight and abs braced, bend one leg and pull your knee up to your chest. Drive that leg out and back and pull the other leg in. Keep going until your 30 seconds are up.
  1. Reverse lunges – stand with your feet together and your hands by your sides. Take a large step back, bend your legs, and lower your rear knee to within one inch of the floor. Keep your torso upright. Step forward and return to the starting position and then do another rep with your other leg. Keep alternating legs for the duration of your set.
  1. Push-ups – adopt the push-up position with your arms straight, hands shoulder-width apart, abs braced, and legs extended. Bend your arms and lower your chest to within an inch of the floor. Push back up and repeat. Do not let your hips drop. If full push-ups are too challenging for you right now, bend your legs and rest your knees on the floor.
  1. Crunches – lie on your back with your legs bent and thighs vertical to the floor. Place your hands on your temples and not behind your head or neck. Lift your head and shoulders off the floor and try to touch your knees with your elbows. Lie back down and repeat. For variety, and to work your oblique or waist muscles, touch your elbow to your opposite knee.

Boxers are the ultimate all-round athletes. Lean, fit, and strong, it’s no coincidence that boxing workouts usually involve some form of interval training. Boxers usually fight in three-minute rounds with one-minute breaks in between. This is also a great work/rest ratio for cardio interval training. One of the mainstays of boxing training is jumping rope. Interval training and jumping rope is a fitness building, fat burning match made in heaven!

For this workout, grab a jump rope and set your Gymboss interval training timer for three minutes of work and one-minute rest. Jump rope for three minutes, rest and catch your breath for one minute, and repeat five times to total 20 minutes.

Not a jump rope fan? Don’t worry; just replace jumping rope with jump jacks, shadow boxing, step-ups, or jogging on the spot.


Tabata training is a very advanced form of interval training. Invented by Japanese sports doctor Izumi Tabata, this workout only lasts four minutes, but it’s so intense that it triggers a host of fitness adaptations and will leave your metabolism buzzing for hours afterward!

To do Tabata training, set your Gymboss to 20 seconds of work and 10 seconds of rest for eight rounds. Choose an exercise from the list below and then get to work! Do eight laps to total four minutes of training. Work as hard as you can during each work interval – no pacing allowed. Four minutes might sound easy, but, if you do it right, Tabatas should feel like the longest four minutes of your life!

Good Tabata training exercises include:

  • Kettlebell swings
  • Jump rope
  • Burpees
  • High knee’s
  • Running sprints
  • Punching a heavy bag

Remember that, if by the end of your Tabata workout, you are not entirely spent, you should have worked harder! For Tabata training to be effective, you need to work as hard as you can for each interval.

You don't need a lot of fancy equipment to get fit, lose weight, or tone up. In fact, armed with nothing more than a Gymboss interval timer, you can get in great shape at home. Working out at home is the ultimate in exercise convenience, and using an interval training timer will ensure that every workout you do will produce the best possible results.