- 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.
- Elbow Tap Squats
- Plank Leg Lifts
- High Knees
- Surfer Burpee
- Froggers
Elbow Tap Squats:
Start by doing a squat and raise your right knee to your right elbow. Come down into a squat. Raise your left knee to your left elbow and come into a squat again. Jump and repeat.
Modfy: Do a squat and jump with no elbow tap, then repeat.
Plank Leg Lifts:
Start in plank position. Lift your right leg up in the air behind you, then your left 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
Surfer Burpee:
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 turn 180 degrees and repeat.
Modify: Complete burpee with no push-up.
Froggers:
Start in a plank position. Jump your feet up towards the outside of your hands, coming into a squat and keeping your hands on the floor. Jump your feet back to return to plank and repeat.