- 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.
- Switch Kicks
- Plank Toe Taps
- Burpees
- 180 Jump Squats
- Crunch Pulse
Switch Kicks:
Standing straight up, alternatively kick each leg out in front of you as high as you can. The key is not to stop between each kick.
Modify: Jog in place.
Plank Toe Taps:
Start in a plank position. Lift your left foot, tap your toe out to the side and then return to center. Repeat with your right leg.
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.
180 Jump Squats:
Come down in squat position. Jump up and turn 360 degrees, come down into a squat and repeat.
Crunch Pulse:
Lie flat with your legs straight up in the air. Slowly reach up towards your toes.