- 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.
- High Knees
- Diamond Pike Push-ups
- Squat Jumps
- Burpees
- Reverse Lunges
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
Diamond Pike Push-ups:
Begin in push-up position with hands in a wide diamond (fingers pointing towards eachother). Bend at the waist, lifting hips up and coming onto toes (walk them in a bit if needed) so body forms upside-down “V”. Bend elbows to lower head toward hands. Press back up.
Modify: Do regular push-ups or push-ups on your knees.
Squat Jumps:
Stand with your feet shoulder-width apart. Start by coming down into a regular squat, then engage your core and jump up explosively. Land as quietly as possible and repeat.
Modify: Just do regular squats.
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.
Reverse Lunges:
Start in a standing position. Take a large controlled step back with your left foot. Lower your hips so that your right thigh becomes parallel to the floor with your right knee directly over your ankle. Your left knee should be bent at a 90-degree angle and pointing toward the floor with your left heel lifted off the floor. Return to standing and repeat with your right leg.