- 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.
- Walking Push-ups
- Russian Kicks
- Leg Raises
- Jumping Lunges
- Mountain Climbers
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.
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.
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.
Jumping Lunges:
Begin in a lunge position. With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front. Repeat with your left leg in front.
Modify: Do regular lunges, switching off legs, with no hop.
Mountain Climbers:
Begin in a push-up position. Explosively alternate bringing each knee towards your chest and back.