20/20 workout - no perfect vision needed. 13 minutes!

Most Interval workouts I've seen are 30 seconds of effort and 30 seconds of rest or 60/60.  This is pretty standard and I do them myself this way sometimes.  The 30/30 set up ends up being something like 15/45 or 20/40 when you end of doing it.  Most folks can't hold a sustained set for more than 20 seconds of something (legs are the exception).  Imagine 30 straight seconds of pushups as fast as you can.  Great for the first round but what happens on round 4?

Tonight we did a 20/20 split: 20 seconds of effort and 20 seconds of rest.  It was perfect for my group.  It's a little hard using a clock to time this one out, you'll need an online interval timer or get one from gymboss.com.  Wow, what an effort.

Here are the exercises.  Do them in a circuit.  Meaning, take 20 seconds to go ALL out on the exercise and then take 20 seconds to move to the next station.  Do 4 total rounds.  The order is important it offers maximum rest to each exercise.

Bent over dumbbell rows (use 20# dumbbells)
pushups
split jumps (count each time a foot hits the ground)
situps
overhead dumbbell press

Count your total number of reps for all exercises.

I got to 460 reps
Evan beat me at 475
Others on our team were in the 400 rage.

Yes - nearly 500 reps in 13 minutes.  It's all out.