- 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 Lunges
- Plank Walk Out With Push-Up
- Side to Side Lateral Jumps
- Mountain Climbers
- Butt Kicks
Walking Lunges:
Start by standing and step forward with one leg until your right knee nearly touches the ground. Your posture should remain upright and your front knee should stay above your front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge position on the opposite leg.
Plank Walk Out With Push-Up:
Stand with your feet close together. Bring your hands down to the floor and walk them forward slowly until you’re in push-up position. Do one push-up, walk your hands back to your feet and repeat.
Side to Side lateral jumps:
Get into a squat position and quickly push upward and sideways to land softly on opposite side. Repeat this back and forth jumping. Keep your hips and shoulders square and facing forward.
Mountain Climbers:
Begin in a push-up position. Explosively alternate bringing each knee towards your chest and back.
Butt Kicks:
Jog in place bending your knees so that your heels almost touch your glutes.