- 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.
- Mountain Climber 1, 2, Push-up
- Squat Jacks
- Pendulum Hops
- Cross Jacks
- Plank
Mountain Climber 1, 2, push-up:
Start in push-up position. Draw your right leg up to your chest and then switch off quickly to the left and come down into a 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.
Pendulum Hops:
Hop, swinging your legs back and forth like a pendulum by alternating which leg is supporting your body weight.
Cross Jacks:
This move is similar to jumping jacks, you’re going to criss-cross a different leg in front of the other every time you jump.
Plank:
Get into push-up position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly underneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position keeping your core tight the entire time to prevent your back from collapsing.