- 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.
- Mountain Climbers
- Heel Tap Sit-ups
- Supergirl Push-ups
- Wall Sit
- Squat Shuffles
Mountain Climbers:
Begin in a push-up position. Explosively alternate bringing each knee towards your chest and back.
Heel Tap Sit-ups:
Lay flat on your back. Draw your left knee up to your chest as your left arm reaches towards your heel. Repeat with your right side.
Supergirl Push-ups:
Start in push-up position. Come down and do a push-up then lift your left leg in the air while simultaneously lifting right arm. Then switch, lifting right leg in the air while simultaneously lifting left leg.
Modify: Do regular push-ups or push-ups on your knees.
Wall Sit:
Lean against a wall and stand with your legs apart like you would when performing a squat. Slide down against the wall with your thighs parallel to the floor – your knees should be in a 90 degree angle. Rest your hands on your thighs.
Squat Shuffles:
Stand with your feet a little wider than hip-width apart and point your toes forward. Bend your hips and knees, sit your butt back, lower your body into a squat and make sure your knees don’t go over your toes. To help with balance, bend and hold your arms in front of your body. From this position, take a sideways step with your left leg, and bring your right leg in to a narrow squat. Return to the original wide stance squat and repeat. Keep your back straight and your chest up throughout the entire exercise.