- 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.
- Line and drive the knee up
- Tuck Jumps
- Mountain Climber 1, 2, Push-up
- Leg Raises
- Russian Kicks
Line and drive the knee up:
Start with hands and feet on the ground. Draw your right knee up towards your chest and extend it up into the air. Return foot to floor and repeat with left leg.
Tuck Jumps:
Standing with knees slightly bent, jump up as high as possible and tap your knees as you come up. Land gently in squat position and repeat.
Modify: Do jump squats or regular squats.
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.
Modify: Do mountain climbers without the push up.
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.
Russian Kicks:
Sit down in the crab position. The body weight is on the hands. Brace your abs and alternate your legs kicking in the air. Don’t let your butt touch the ground.
Modify: Start with a lower speed and without jumping, slowly alternate lifting your legs in the air.