- 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.
- Donkey kick side leg swing right
- Donkey kick side leg swing left
- Burpee
- Diamond Pike push-up
- Jumping Lunges
Donkey Kick Side Leg Swing Right-
Start on your hands and knees. Lift your right leg into a donkey kick and then swing it out to your side and repeat.
Donkey Kick Side Leg Raise Left:
Start on your hands and knees. Lift your left leg into a donkey kick and then swing it out to your side and repeat.
Burpees:
Begin in standing position. Lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in push-up position. Complete a push up and bring your feet back to the original position. Jump up and repeat.
Modify: Do a burpee with no push-up.
Diamond Pike Push-ups:
Begin in push-up position with hands in a wide diamond (fingers pointing towards eachother). Bend at the waist, lifting hips up and coming onto toes (walk them in a bit if needed) so body forms upside-down “V”. Bend elbows to lower head toward hands. Press back up.
Modify: Do regular push-ups or push-ups on your knees.
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.