- 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.
- Squat Pulses
- Plank Walk Out
- Burpees
- Chair Squat Pose
- Calf Raises
Pulse Squats:
Come down into a squat and hold it for a second before slowly coming back up and repeat.
Plank Walk Out:
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. Walk your hands back to your feet and repeat.
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.
Chair Squat Pose:
Stand with your feet hip-width apart. Squat until your thighs are parallel to the floor. Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears.
Modify: Keep your arms at your side and hold as long as possible.
Calf Raises:
In a standing position, come up onto your toes lifting your heels off the ground. Slowly lower your heels back down to the floor and repeat.