20-Minute Beginner Interval Workout

20-Minute Beginner Interval Workout

This 20-minute beginner interval workout is perfect if you’re new to exercising or have taken a long time off and want to get back into a routine. Minimal equipment is required (just a set of weights), so it’s perfect to do at home.

I don’t post a ton of workouts geared specifically towards beginners (check out my last one here), because in ALL my videos I do give modifications so that every workout can be scaled down as needed. That being said, my beginner tabata workout has over 17,000 views on YouTube, so I think that’s a sign today’s routine is way overdue! If you guys like these beginner-friendly workouts, be sure to let me know in the comments on the blog or YouTube and I’ll keep ’em coming more frequently.

20-Minute Beginner Interval Workout

Video is sponsored by MegaFood and one of my favorite products of theirs: Blood Builder. All opinions—as always!—are my own. I appreciate your support of the brands that make this blog possible. 🙂

EQUIPMENT I USED:

  • Set of 10-lb dumbbells (use a weight that works for you; 5 lbs is a great place to start!)
  • Exercise mat
  • Chair or bench for modifying (optional but recommended if mobility issues prevent you from getting down to the floor and back up again repeatedly)

For this workout, we’ll be doing 40 seconds of work and 20 seconds of rest. You have six exercises that you’ll go through three times (18 minutes total). We’ll then rest for 60 seconds and finish up the workout with a minute of modified burpees.

As with all workouts, make sure to properly warm up beforehand. I have a 5-minute warm up on my YouTube channel you can do, or just do one on your own. Always listen to your body, modifying or stopping as needed. In the video, I explain how to modify every exercise as we go through the workout.

20-Minute Beginner Interval Workout

EXERCISE BREAKDOWN

Side-to-Side Lunges | From a standing position, step your right foot out wide to the side, bending your right knee and sliding the hips back as you lunge down and reach your opposite left hand across your body to the floor by your right foot. Push off your right side to return to standing. repeat over to the left.

TO MODIFY: Instead of reaching your hand all the way to the floor, stretch it across your body at chest height.

Jumping Jacks | As you jump your feet out wide, swing your arms overhead. Continue jumping your feet in and out and your hands swish up and down.

TO MODIFY: Step instead of jump. From a standing position, step your right leg out to the side as you bring your right arm overhead. Return to center and repeat on the left. Continue alternating.

Reverse Lunge, Curl to Press | Hold a weight in each hand down at your sides. Step your left foot back behind you, bending the right knee into a lunge. At the bottom of your lunge, do a bicep curl and then a shoulder press. Reverse the movement and stand.

TO MODIFY: Use a chair for balance. Your right hand will hold on to the chair as you lunge back, and do the curl and press with just the left arm.

Reverse Lunge, Curl to Press on other side

Russian Twists | Holding a weight with both hands, sit on your bum, leaning back and hovering your feet of the floor. Twist side to side, bringing the weight to the outside of each hip.

TO MODIFY: If on the floor, place your heels lightly on the ground. If mobility issues prevent you from getting to the ground, sit in a chair and twist from there.

Bird Dog | Who named this exercise? Why is it called Bird Dog? Is it even called Bird Dog or did I make that up years ago and now just foolishly believe it to be true?! Anyway … start in a tabletop position on the floor. From here, reach your opposite leg and arm out long. Pause and then return to starting tabletop. Repeat on the other side.

TO MODIFY: If mobility issues prevent you from getting to the ground, place hands on a bench or chair so that you’re in an incline plank position. From here, lift up one leg at a time.

20-Minute Beginner Interval Workout

WEARING | DYI leggings / Puma tank (old) / adidas sneakers

Before I end this post, a little PSA: You should totally subscribe to my YouTube channel. 😉 While I get that it’s not completely necessary because I do always embed the videos on the blog as well, there are some definite perks to being a subscriber. My videos usually go live there hours (or even days) before they’re up on the blog and you’ll get an email notification when they do.

Roasted Maple Acorn Squash & Turmeric Cauliflower Buddha Bowls

Roasted Maple Acorn Squash & Turmeric Cauliflower Buddha Bowls

These roasted maple acorn squash and turmeric cauliflower buddha bowls are packed with some of my favorite fall flavors. This recipe is great for lunch or dinner and would be a perfect vegan option to serve at Thanksgiving. Once you’ve got all your roasted goodness in the bowl, drizzle with a simple maple tahini dressing.Roasted Maple Acorn Squash & Turmeric Cauliflower Buddha Bowls Roasted Maple Acorn Squash & Turmeric Cauliflower Buddha Bowls

I’m roasting acorn squash, cauliflower and chickpeas, but you can customize your buddha bowl with any produce you’d like (butternut squash, sweet potatoes, carrots, bussles sprouts, etc.). Adding avocado, topping with pumpkin seeds or slivered almonds, and swapping rice for quinoa are all other ideas for making this bowl your own.Roasted Maple Acorn Squash & Turmeric Cauliflower Buddha Bowls

Roasted Maple Acorn Squash & Turmeric Cauliflower Buddha Bowls

Yield: 4 bowls

Roasted Maple Acorn Squash & Turmeric Cauliflower Buddha Bowls

Ingredients

  • 4 big handfuls of kale
  • 1 cup quinoa (uncooked)
  • 1/2 cup pomegranate seeds
  • For the acorn squash:
  • 1 acorn squash
  • 1 tbsp maple syrup
  • 1/2 tbsp extra virgin olive oil
  • Salt and pepper to taste
  • For the cauliflower:
  • 1 head cauliflower
  • 1 1/2 - 2 tbsp extra virgin olive oil
  • 1 tsp turmeric
  • 1/2 tsp cumin
  • Salt and pepper to taste
  • For the chickpeas:
  • 1 can chickpeas
  • 1 tbsp maple syrup
  • 1 tsp extra virgin olive oil
  • 1/4 tsp cinnamon
  • Pinch of cayenne
  • Salt to taste
  • For the maple tahini dressing:
  • 1/4 cup tahini
  • 3 tbsp water
  • 1 tbsp maple syrup
  • 1 tbsp apple cider vinegar (or lemon juice)
  • Salt and pepper to taste

Instructions

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Wash and prepare the ingredients. Rinse and drain the chickpeas then pat dry with a paper towel. Cut the head of cauliflower into florets. Cut the ends off the acorn squash, remove the seeds, slice into 1/2" rounds.
  3. Place the chickpeas, squash and cauliflower in separate bowls and toss with the appropriate spices and oil (see ingredient lists). To cut down on dishes to wash, you can do this directly on separate pans and just toss with your hands. If you want to cut down on pans, put the chickpeas and cauliflower on different sides of the same pan (they'll need to roast for the same amount of time) and the acorn squash on a separate pan.
  4. Roast the chickpeas for 40 minutes, tossing every 10 minutes so that they cook evenly. Roast the cauliflower for 40 minutes. Roast the acorn squash for 30 minutes, flipping over halfway through.
  5. While your veggies and chickpeas roast, cook the quinoa. Add 1 cup dry to 2 cups boiling water and then bring to a simmer for about 10-15 minutes until fluffy.
  6. While the quinoa cooks, massage your kale. Place the kale in a big bowl and drizzle with olive oil, salt and a squeeze of lemon juice (or apple cider vinegar). Massage for 60 seconds then set aside.
  7. Prepare the dressing. In a small bowl, whisk together the maple tahini dressing ingredients.
  8. When everything is cooked and roasted, assemble your bowl, top with pomegranate seeds and drizzle with dressing.
http://pumpsandiron.com/2017/11/12/roasted-maple-acorn-squash-turmeric-cauliflower-buddha-bowls/

Roasted Maple Acorn Squash & Turmeric Cauliflower Buddha Bowls

You might recognize the chickpea component of these buddha bowls from last week (check out the post here). The roasted maple acorn squash also makes for a great side on its own (top the slices with a little bit of hummus—so good!).

Maple Roasted Chickpeas

Maple Roasted Chickpeas

These maple roasted chickpeas make for a filling snack or perfect topper for salads and buddha bowls. But before we get to the recipe, I’ve got to solicit you guys for DC recommendations! I’m heading to Washington D.C. this afternoon for an exciting project, and while I’ll be busy working most the time, I’ve extended my stay an extra day to be a tourist. Where should I eat? Any fitness studios I’ve got to try out? Leave a comment or shoot me a message on social media if you have any suggestions for me. 🙂 Maple Roasted Chickpeas

I make a batch or two of roasted chickpeas almost every week for adding to salads and bowls, and love this maple flavor combo for fall. The maple cinnamon combo makes these chickpeas perfect for pairing with squash, sweet potatoes and all your favorite autumn produce.
Maple Roasted Chickpeas

Maple Roasted Chickpeas

Maple Roasted Chickpeas

Ingredients

  • 1 can chickpeas
  • 1 tbsp maple syrup
  • 1 tsp extra virgin olive oil
  • 1/4 tsp cinnamon
  • Salt to taste
  • Pinch of cayenne

Instructions

  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Rinse and drain the chickpeas. Pat them dry with a paper towel.
  3. Toss all ingredients together in a bowl so that chickpeas are thoroughly coated.
  4. Spread onto a pan lined with parchment paper into a single layer.
  5. Roast for 40 minutes, tossing every 10 minutes so they cook evenly.
http://pumpsandiron.com/2017/11/05/maple-roasted-chickpeas/

Maple Roasted Chickpeas Maple Roasted Chickpeas

When I go food shopping for the week, I have to think about the weight of what I’m buying because I don’t have a car and now live a good 20-minute walk away from a decent grocery store. Something that’s been a big help is ordering heavy canned foods (like the chickpeas I used in this recipe) from Thrive. I’m late to the Thrive game but am now obsessed. Pantry staples delivered right to my door at a discount—it’s SO convenient. If you haven’t tried it, you can get 25% off your first order and free shipping with my referral link. Just a little PSA for my fellow carless city dwellers. 😉