- 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.
- Runners Lunge
- Double Hop & Squat
- Bent Over Donkey Kicks
- High Knees
- Plank
Runners Lunge:
Start by scissoring your legs back and forth two times. Then do alternating lunges on each side and repeat.
Double Hop & Squat:
Start by doing two small hops come down into a squat and tap the floor with your hand. Repeat and switch hands.
Bent Over Donkey Kicks:
Start in standing position and slightly bend forward. Keep your standing knee slightly bent and kick your right leg back. Alternate by kicking your left leg back and repeat.
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
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.