- 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.
- Some of the exercises you may only be able to do for 20-30 seconds and need a longer rest time. That is perfectly fine! I promise if you continue to push yourself, your time will increase as you go.
- Squat Lunge Combo
- Running Man
- Mountain Climber Warrior
- High Knees
- Leg Raises
Squat Lunge Combo:
Staying in a semi squat position, lunge back with your left leg. Return to squat position, lunge back with the right and repeat.
Running Man:
Start in a standing position. Begin scissoring your legs backwards and forwards while alternating your arms up and down.
Mountain Climber Warrior:
Start in a mountain climber position. Bring your right leg up towards your chest in a forward lunge position. As you hold that lunge position slowly raise your arms above your head. Alternate legs and repeat.
High Knees:
Stand straight with your feet hip width apart. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is recommended. The arms should be following the motion. Touch the ground with the balls of your feet.
Modify: March in place
Leg Raises:
Lie flat on the floor keeping your legs as straight as possible. Slowly raise your legs up in the air perpendicular to the floor. Hold the contraction at the top for a second, then slowly lower your legs back down without touching the floor and repeat. You can put your hands under your butt as extra support for your back.