
As I’ve been getting back into different forms of yoga, calisthenics, bodyweight training, isometrics, and the like, one thing that’s caught my interest is the workout routines of prisoners.
With limited space and no fancy equipment, inmates have developed incredible bodyweight programs. One standout approach is interval training—short bursts of intense effort using push-ups, pull-ups, squats, burpees, and other dynamic exercises. Research shows that interval training can produce up to nine times more fat loss compared to traditional long, slow cardio.
Why? It cranks up your post-workout metabolism and keeps you burning calories long after you’re done. Think of it as a jailhouse approach to maximum efficiency: no excuses, no wasted effort.
Curious about putting this idea into action? Click the link below:
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Stay strong,
— Forest
PS – One of my favorite Jailhouse interval workouts is called the Deck of Pain—a simple but brutal session that will push you to your limits. Here’s how it works:
- Grab a standard deck of 52 cards.
- Assign an exercise to each suit:
- Clubs = Squats
- Spades = Push-ups
- Hearts = Pull-ups or Inverted Rows
- Diamonds = Hanging or Lying Leg Raises
- Shuffle the deck and start drawing cards.
- The suit determines the exercise.
- The number tells you the reps to perform (face cards count as 10, Aces as 11).
- Keep drawing cards and performing the corresponding exercises until you’ve worked through the entire deck.
Why is this style of interval training so effective? It cranks up your heart rate, keeps your muscles burning, and torches fat long after the workout is over—up to nine times more fat loss per calorie burned compared to traditional cardio.
Curious to give it a try? Click the link below to check out my full course jailhouse-style bodyweight training and interval workouts:
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