How to Torch Calories With Travis & Glenn

Explore Guides

Start the Guide ›

How to Torch Calories With Travis & Glenn

We take you through a progressive indoor cardio interval training that will set your metabolism on fire, and burn off fat.

Glenn Hole

19.3k Views

Step 1 of 20

DISCLAIMER: Always consult a physician before attempting any new exercise plan. I am not a trainer. I am not responsible for death injury or discomfort caused to anyone as a result of using this guide

Step 2 of 20

I told Travis, my brother-in-law about this fitness guide. He, being a fitness guru (no formal qualifications) wanted in. And yes before you ask, he's single. Why not invite a buddy to join you?

Step 3 of 20

Each exercise is split into 3 twenty second intensity/speed levels: easy, medium and max. Do all 10 exercises, take a 2 minute rest, hydrate and do the entire set again in reverse.

Step 4 of 20

The best interval app on the app store is seconds pro. You guys are awesome, so I went to the trouble of creating the timer for this workout. Add http://www.secondsapp.com/timers/1553283 to the app.

Step 5 of 20

Warm up with 5 minutes of light cardio, jump rope, jogging on the spot, jumping jacks. Mix it up. Then some dynamic stretching like lunges, twists. Get your legs, arms and core ready. Grab your buddy.

Step 6 of 20

Happy holidays to you all. Remember to comment on any steps you find hard, and let me know if you did the workout. Get ready... go!

Step 7 of 20

Plank walk. Slow, medium and fast. If this is the end of the second round, 'Jump To' the concluding advice.

Step 8 of 20

Front to back kicks. We suck at this. Do one leg at a time. Slow and low 10s, medium height and speed 10s, high and fast 10s. That's 30s per leg. Switch sides and repeat. Should take one minute.

Step 9 of 20

Regular, diamond and power push ups. Just do what you can. Go from your knees if you have to, but just keep going. Eye of the tiger.

Step 10 of 20

Lateral jumps. This is where that spandex comes in handy.

Step 11 of 20

Increase the speed of your jogging and the height of your knees with each level.

Step 12 of 20

Hydrate when you need it. This shouldn't be brandy, unless you are doing this in Switzerland and its coming from the flasked neck of a St. Bernard named Hans. Then anything goes.

Step 13 of 20

Table switch kicks. Whatever face you pull is up to you.

Step 14 of 20

Fast feet. I didn't make the football (soccer) team. Tip: a medicine ball is much easier to control.

Step 15 of 20

Switch kicks. 3 speeds, 20 seconds each. Always good to offer a bit of gentle encouragement your partner.

Step 16 of 20

Plank levels. You should be lowering yourselves into a puddle of sweat, tears and anguish by now.

Step 17 of 20

Kneel down-stand up. Slow, medium and ninja.

Step 18 of 20

Take two minutes rest, Hydrate and then do the whole sequence in reverse (start with kneel-down stand-ups, and end with plank walk) and you are done. Cool down with stretching, tears of joy, bear hugs

Step 19 of 20

I recommend exercising in as varied a way as possible, 5 days a week with two rest days.

Step 20 of 20

If you liked this, you will probably will like my other guides. Make a comment if you tried this or tag your post-workout picture with @glennchole on Instagram. Cheers. Now go and shower, you stink.

You're Done

Check out other guides by this author!

Glenn Hole

Calgary, Canada.

twitter.com/glennchole

Welshman living in Canada. Fitness, food, photography. Please come back and comment if you use one of my guides! Instagram @Glennchole

Keep Exploring

Sports & Fitness

How to Do Cardio Supersets

by Glenn Hole

166

2.8k

Sports & Fitness

How to Get Fit Using Apps

by Glenn Hole

123

1.9k

Sports & Fitness

How to Get Ripped With Triplet Sets

by Glenn Hole

1.9k

Start Over

1055

30 Comments

Supplies

Embed

Louria N Brent Milli...

Kingwood, Texas

Shana K

Monica Guevara

Leanna Sprenger

T Lattisaw

Washington, DC

Osvaldo Perez

Tandra Sims

Deb Smith

Wheaton, Illinois

Chris Barry

Beenleigh, Queensland

Marianna M

Ontario, Canada.

Katy Stryker Greenba...

Ashley Rohr

Ottawa

Sydney Ross

Anna Hadnagy

Shontay Hayes Wilson

Katy Moon

New York

Jenna Garcia

Kayley Swinehart

Mandi Robinson

Knoxville, Tennessee

Ashley Harris

California

Joan Clara

ÜT: 1.322979,103.808023

Annie Vela

London, UK

Amanda Carter

Ohio

Deniz Mısırlı

Jeanniene Warner

Denver, CO

1 Bandana

1 Gallon Water

1 Pair of running or training shoes

1 Spandex unitard (optional)

600 Calories you don't want

1 Stopwatch

1 Seconds pro interval timer app

Thanks Rumyra we had a laugh making it.

Glenn Hole (author) 5 months ago

Thanks for the tip Glenn. I look forward to watching your other vids. I just joined today.

Jason Deehr 5 months ago

Hilarious!

Rumyra Skutchi 5 months ago

Yeah so these planks are designed to be used for 20 seconds at each level, keeping with the progressive nature of the workout, and totalling one minute. One minute forearm planks will give me a pretty tough time after a few rounds of a circuit where planks are being used. If you find these too easy, try doing the three levels with the feet on a medicine ball, and keeping your elbows as close to your sides as possible.

Glenn Hole (author) 5 months ago

I do my planks resting on my forearms. I guess I am just used to doing them that way. How long do you hold your plank typically?

Jason Deehr 5 months ago

How so?

Glenn Hole (author) 5 months ago

Yea, I do my planks a little different though.

Jason Deehr 5 months ago

You did it?

Glenn Hole (author) 5 months ago

That was really fun.

Jason Deehr 5 months ago

That's great Betsy. The first person who has done it. Always makes the whole project worth it for me when you comment back. Please adapt as you need to. The push-ups and the planks are very difficult for me too, and are the hardest part of the routine but it's those out-of-reach moments in exercise that stimulate growth and development. Do what you can. These graduated intervals are designed to push you beyond your limit by the last 20 seconds, only to recover during the easy interval of the next movement. I'm so glad you tried it! Check out my other guides if you are looking for some variety too.

Glenn Hole (author) 5 months ago

I just did this workout. My only change was to adapt the push-ups to an easier version after 20 seconds. I'm exhausted (in a good way). The planks killed me. Guessing I'll be sore tomorrow (also in a good way). Thanks!

Betsy @ Anna Nimmity 5 months ago

No problem Laura, try it. It's something to work towards. Taylor, spandex and bandanas are not optional at this level.

Glenn Hole (author) 5 months ago

This workout looks tough! I need too change things up. This would kick my ass. Thanks for posting!

Laura Suess 5 months ago

Reading the supplies made this guide even more awesome.. Spandex and bandanas, a definite plus

Taylor B..(: 5 months ago

Remember to use http://www.secondsapp.com/timers/1553283 to follow this guide using an interval timer.

Glenn Hole (author) 5 months ago

Anna, it's actually a really tough workout despite all the tom-foolery. Thanks for commenting! If you feel so inclined to actually do this workout, then let me know how it went.

Glenn Hole (author) 5 months ago

Best workout video i ever watched and considered participating in.

Anna Rehr 5 months ago

Okay thank you for the information.

Michael Mitchell 5 months ago

They are basically cardio/core workouts.

Glenn Hole (author) 5 months ago

They are already here. Called how to develop your abs part I & II.

Glenn Hole (author) 5 months ago

Thanks for responding. Let me know when you post the core ones

Michael Mitchell 5 months ago

Michael, if you have a bad back the core is going to be your friend to help prevent new back injuries or exacerbating old ones. I have some other guides all about the core. Adapt the moves as required. Check with a physio what would be appropriate - thanks for the comment and happy holidays.

Glenn Hole (author) 5 months ago

Thanks for sharing. I have a bad back so I should be able to do some of those exercises if not all of them. The push-ups will kill me :)

Michael Mitchell 5 months ago

Travis was grunting in a very off-putting kind of way. I cut that audio.

Glenn Hole (author) 6 months ago

Is that in the 'so bad it's good' kind of ridiculous? Or just plain awful. Funny as it looks, I'm trying not to show how much I want to give up. It's hard work!

Glenn Hole (author) 6 months ago

You guys made me laugh pretty hard, that plank walk was ridiculously ridiculous.

Stephanie Thomas 6 months ago

That's what they are for Emily. Enjoy.

Glenn Hole (author) 6 months ago

Ha, the addition of your bro in law... Priceless. I always use a few of your moves from your various guides to switch up my routines, usually on my stuck indoors days. Keep it up!

Emily Joy 6 months ago

Glad you enjoyed it. Making it was hilarious.

Glenn Hole (author) 6 months ago

Love, love, love it!

Angela Nixon 6 months ago

Love the pic.

Nicole Brown 5 months ago

#Singleswag. No? Ok.

Candace Bordner 5 months ago

Be first to comment on Step 3.

Type the URL into safari and underneath the timer it says "Import this timer If you are viewing this on a device that has Seconds Pro installed on it you may import this timer by clicking here." Click on the link and it will import it into the app.

Glenn Hole (author) 5 months ago