• 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.

1. Plank Toe Taps
2. Tuck Ups
3. Jump in low- out high
4. Russian Kicks
5. 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.

• 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.

1. Side Plank Left
2. Side Plank Right
3. Bicycle Crunches
4. Scissor Abs
5. Starfish Crunches

Side Plank Left:

Lie on your left side with your legs stacked and fully extended. Using your lower elbow and forearm, prop your body up, making sure to keep the abs tight the entire time. Your body should form a straight line from shoulders to ankles.

Side Plank Right:

Lie on your right side with your legs stacked and fully extended. Using your lower elbow and forearm, prop your body up, making sure to keep the abs tight the entire time. Your body should form a straight line from shoulders to ankles.

Bicycle Crunches:

Lie flat on the floor with fingertips behind your ears. Bring knees up to where they are perpendicular to the floor.  Slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg towards your opposite elbow.

Scissor Abs:

Lie flat on your back. Lift your legs in midair and kick both legs outward as if you were opening a pair of scissors. Brings your legs back to the center and cross them over each other and repeat.

Starfish Crunch:

Lie flat on your back. Draw your right leg up in the air as your left arm comes up to touch your foot, lifting your shoulder blade off the floor. Repeat with your left leg.

• 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.

1. Mountain Climbers
2. Heel Tap Sit-ups
3. Supergirl Push-ups
4. Wall Sit
5. 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.

• 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.

1. Plank shoulder Taps
2. X-Jumps
3. Oblique Twists
4. Mountain Climbers
5. 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. 

• 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.

1. Single leg Bridge Left
2. Single Leg Bridge Right
3. Side Plank Left
4. Side Plank Right
5. Reverse Plank Thrusts

Single Leg Bridge Left:

Lay on the floor with your feet flat and knees bent. Tighten your abs and glutes. Raise your hips up, keeping your left foot on the floor, to create a straight line from your knees to your shoulders. Squeeze your core and try to pull your belly button back toward your spine.

Single Leg Bridge Right:

Lay on the floor with your feet flat and knees bent. Tighten your abs and glutes. Raise your hips up, keeping your right foot on the floor, to create a straight line from your knees to your shoulders.Squeeze your core and try to pull your belly button back toward your spine.

Side Plank Left:

Lie on your left side with your legs stacked and fully extended. Using your lower elbow and forearm, prop your body up, making sure to keep your abs tight the entire time. Your body should form a straight line from shoulders to ankles.

Side Plank Right:

Lie on your right side with your legs stacked and fully extended. Using your lower elbow and forearm, prop your body up, making sure to keep your abs tight the entire time. Your body should form a straight line from shoulders to ankles.

Reverse Plank Thrusts:

Start in a crab position with both hands and feet on the ground. Start by reaching your right arm over to the left side of your body, then reach your left arm over to your right side of your body keeping your core tight and glutes engaged.

• 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.

1. High Knees
2. Diamond Pike Push-ups
3. Squat Jumps
4. Burpees
5. 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.

• 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.

1. Side Winder Mountain Climber
2. Jumping Jacks
3. Push-up Downward Dog
4. Outward Inward Squats
5. Split Jump Burpees

Side Winder Mountain Climber:

Start in push-up position. Hop your feet up and over to the right then back to the center and up and over to the left.

Jumping Jacks:

Stand with your feet together and your hands down by your side. Jump both of your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position and repeat.

Push-up Downward Dog:

Start in push-up position. Do one push-up and come up into downward dog and repeat.

Outward Inward Squats:

Start in a standing position. Come down into a squat, jump back up bringing your feet together and repeat.

Split Jump Burpees:

Start in a standing position and scissor your legs back and forth. Come down into push-up position and jump back up.

• 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.

1. Plank Walk Out With Push-Up
2. High Knees
3. Tricep Push-Up Right Arm
4. Tricep Push-up Left Arm
5. Plie Squats

Plank Walk Out With Push-Up:

Stand with your feet close together. Bring your hands down to the floor and walk them forward slowly until you’re in push-up position. Do one push-up, walk your hands back to your feet and repeat.

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

Tricep Push-up:

Lay on your left side and cross your left arm over your chest and push-up with your right arm.

Tricep Push-up:

Lay on your right side and cross your right arm over your chest and push-up with your right arm.

Plie Squats:

Start with a wide stance with your toes pointed out. Come down into a squat and jump up bringing your arms up shoulder height. Return back into the squat and repeat.

• 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.

1. Single Leg Stand Right
2. Single Leg Stand Left
3. High Knees
4. Up & Down Plank
5. Pendulum Hops

Single Leg Stand Right:

Start in standing position on your right leg. Slowly lower down to a seated position on a chair or bench. Come back up and repeat.

Single Leg Stand Right:

Start in standing position on your left leg. Slowly lower down to a seated position on a chair or bench. Come back up and repeat.

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

Up & Down Planks:

Start in plank position. Come down on your forearms then back up in a plank position and repeat. Keep your core tight and 

Pendulum Hops:

Hop, swinging your legs back and forth like a pendulum by alternating which leg is supporting your body weight.

• 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.

1. Squat Pulses
2. Plank Walk Out
3. Burpees
4. Chair Squat Pose
5. Calf Raises

Pulse Squats:

Come down into a squat and hold it for a second before slowly coming back up and repeat.

Plank Walk Out:

Stand with your feet close together. Bring your hands down to the floor and walk them forward slowly until you’re in push-up position. Walk your hands back to your feet and repeat.

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.

Chair Squat Pose:

Stand with your feet hip-width apart. Squat until your thighs are parallel to the floor. Keeping your arms straight, bring them forward and up until your upper arms are in line with your ears. 

Modify: Keep your arms at your side and hold as long as possible.

Calf Raises:

In a standing position, come up onto your toes lifting your heels off the ground. Slowly lower your heels back down to the floor and repeat.