- 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.
- Forward Backward Jump Squat
- 4 Mountain Climbers Jump Up
- Wall Sit
- Walking Push-ups
- Plank
Forward Backward Jump Squat:
Start in a standing position. Come down into a squat. Jump forward then backwards and repeat.
4 Mountain climbers jump up:
Start in push-up position. Draw your right leg up to your chest and then quickly switch off to the left. Do this 4 times (2 per side). Quickly jump up and repeat the exercise again.
Wall Sit:
Lean against a wall and stand with your legs apart like you would when performing a squat. Slide down against the wall with your thighs parallel to the floor – your knees should be in a 90 degree angle. Rest your hands on your thighs.
Walking push-ups:
Start in push-up position. Go down into a push-up. When you come up walk one hand and leg to the side keeping your core engaged. Bring your other hand and leg back over into the starting position. Do another push-up and keep repeating.
Modify: Start in push-up position, walking side to side, eliminating the actual push-up.
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.