- 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.
- Plank shoulder Taps
- X-Jumps
- Oblique Twists
- Mountain Climbers
- Superman
Plank Shoulder Taps:
Start in push-up position. Tap your left shoulder with your right hand and and then your right shoulder with your left hand and repeat.
X-Jumps:
Start standing with your feet shoulder width apart. Come down with your hands and touch the floor. As you jump up create an X with your arms and legs. Return to the starting position and repeat.
Oblique Twists:
Start in a standing position. Bring your arms to shoulder height and touch your hands together in front of you. Jump and rotate your feet right and your arms will rotate to the left. As soon as you land, jump your feet up to the left, your arms will go to the right and repeat.
Mountain Climbers:
Begin in a push-up position. Explosively alternate bringing each knee towards your chest and back.
Superman:
Lie flat on your stomach with face down towards the floor. Simultaneously raise your arms, legs, and chest off the floor and hold for a couple seconds. Slowly begin to lower your arms, legs, and chest back down to the starting position and repeat.