- 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.
- Switch Kicks
- Power Knee Right
- Power Knee Left
- 180 Jump Squats
- Butt Kicks
Switch Kicks:
Standing straight up, alternatively kick each leg out in front of you as high as you can. The key is not to stop between each kick.
Modify: Jog in place.
Power Knee Right:
Start standing in a wide stance position, with your knees slightly bent. Transfer your weight over to your left leg, bending your knee a tad so that your butt is slightly lowered. Straighten your right leg out to the side and lift both arms up towards your head. Tighten your core muscles and bring your right knee up to your chest. At the same time, bring your hands down to meet your knee and repeat.
Power Knee Left:
Start standing in a wide stance position, with your knees slightly bent. Transfer your weight over to your right leg, bending your knee a tad so that your butt is slightly lowered. Straighten your left leg out to the side and lift both arms up towards your head. Tighten your core muscles and bring your left knee up to your chest. At the same time, bring your hands down to meet your knee and repeat.
180 Jump Squats:
Come down in squat position. Jump up and turn 180 degrees, come down into a squat and repeat.
Butt Kicks:
Jog in place bending your knees so that your heels almost touch your glutes.