- 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.
- Crunch pulses
- High Knees
- Leg Drop Pulls
- Mountain Climbers
- Reclined Rotations
Crunch Pulse:
Lie flat with your legs straight up in the air. Slowly reach up towards your toes.
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 Drop Pulls:
Lie flat on your back. Bend your legs, pulling your knees towards your chest. Straighten your legs back out without touching the floor. Raise your legs straight up and back down, then repeat.
Mountain Climbers:
Begin in a push-up position. Explosively alternate bringing each knee towards your chest and back.
Reclined Rotations:
Start in a seated position with heels on the floor and slightly leaning back. With your hands out in front of you, alternate arms tapping the floor on either side. Keep your core engaged and make sure your back is straight and not hunched.