*This one is tough so take breaks when needed
- Always warm up for a few minutes before doing these exercises.
- Do each exercise for 45 seconds.
- Rest 15 seconds before moving to the next exercise. (If you are a beginner you may rest longer)
- Repeat circuit 3 times for a total of 15 minutes.
- Listen to your body, and increase the frequency and intensity of interval training sessions gradually as the body adapts. Everyone’s fitness level is different so it is important not to overdo it. Take rest days when needed.
- In-N-Out Hop With Push-Up
- Squat Jacks
- Mountain Jumpers
- Squat Heel Tap
- Jumping Lunges
In-N-Out hop with Push-up:
Start in a push-up position. Hop your left leg up towards your chest and back to the starting position and do one push-up. Repeat with right leg.
Modify: Stay in push-up position alternating between your right and left leg hopping up towards your chest with no push-up.
Squat Jacks:
Jump your feet out to the sides, maintaining the squat position. Quickly jump your feet back together. Don’t let your knees go past your toes. If you can, keep your hands up by your ears. If that is uncomfortable, you can lower your arms in prayer position in front of your chest.
Modify: Do regular squats.
Mountain Jumpers:
Start in push-up position. Similar to mountain climbers, alternate jumping each foot bringing your knee towards your chest.
Squat Heel Tap:
Begin with feet slightly wider than your hips, bend your knees, and, keeping your weight in your heels, squat. Jump as high as you can and tap your feet together in the air. Land quietly back into a squat and repeat.
Modify: Do squat jumps with no heel tap or just do squats.
Jumping Lunges:
Begin in a lunge position. With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front. Repeat with your left leg in front.
Modify: Do regular lunges, switching off legs, with no hop.