- 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 Toe Taps
- Tuck Ups
- Jump in low- out high
- Russian Kicks
- Squat Jacks
Plank Toe Taps:
Start in a plank position. Lift your left foot, tap your toe out to the side and then return to center. Repeat with your right leg.
Tuck Ups:
Start in sitting position and balance on your butt. Bring your knees and arms towards each other at the same time, hugging your knees at the top position. Straighten both your arms and legs so that you are back in starting position.
Jump in low-out high:
Do a jumping jack and when your feet come together, do a squat and touch the floor.
Russian Kicks:
Sit down in the crab position. The body weight is on the hands. Brace your abs and alternate your legs kicking in the air. Don’t let your butt touch the ground.
Modify: Start with a lower speed and without jumping, slowly alternate lifting your legs in the air.
Squat Jacks:
Jump your feet out to the sides, maintaining the squat position. Quickly jump your feet back together. Don’t let your knees go past your toes. If you can, keep your hands up by your ears. If that is uncomfortable, you can lower your arms in prayer position in front of your chest.
Modify: Do regular squats.