• 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. Walking Lunges
2. Plank Walk Out With Push-Up
3. Side to Side Lateral Jumps
4. Mountain Climbers
5. Butt Kicks

Walking Lunges:

Start by standing and step forward with one leg until your right knee nearly touches the ground. Your posture should remain upright and your front knee should stay above your front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge position on the opposite leg. 

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.

Side to Side lateral jumps:

Get into a squat position and quickly push upward and sideways to land softly on opposite side. Repeat this back and forth jumping. Keep your hips and shoulders square and facing forward.

Mountain Climbers:

Begin in a push-up position. Explosively alternate bringing each knee towards your chest and back.

Butt Kicks:

Jog in place bending your knees so that your heels almost touch your glutes.

• 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. Elbow Tap Squats
2. Plank Leg Lifts 
3. High Knees
4. Surfer Burpee
5. Froggers

Elbow Tap Squats:

Start by doing a squat and raise your right knee to your right elbow. Come down into a squat. Raise your left knee to your left elbow and come into a squat again. Jump and repeat.

Modfy: Do a squat and jump with no elbow tap, then repeat.

Plank Leg Lifts:

Start in plank position. Lift your right leg up in the air behind you, then your left 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

Surfer Burpee:

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 turn 180 degrees and repeat.

Modify: Complete burpee with no push-up.

Froggers: 

Start in a plank position. Jump your feet up towards the outside of your hands, coming into a squat and keeping your hands on the floor. Jump your feet back to return to plank 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. Runners Lunge
2. Double Hop & Squat
3. Bent Over Donkey Kicks
4. High Knees
5. Plank

Runners Lunge:

Start by scissoring your legs back and forth two times. Then do alternating lunges on each side and repeat.

Double Hop & Squat:

Start by doing two small hops come down into a squat and tap the floor with your hand. Repeat and switch hands.

Bent Over Donkey Kicks:

Start in standing position and slightly bend forward. Keep your standing knee slightly bent and kick your right leg back. Alternate by kicking your left leg back 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

Plank:

Get into push-up position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly underneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position keeping your core tight the entire time to prevent your back from collapsing.

• 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. Walking Push-ups
2. Russian Kicks
3. Leg Raises
4. Jumping Lunges
5. Mountain Climbers

Walking push-ups:

Start in push-up position. Go down into a push-up. When you come up walk one hand and leg to the side keeping your core engaged. Bring your other hand and leg back over into the starting position. Do another push-up and keep repeating.

Modify: Start in push-up position, walking side to side, eliminating the actual push-up.

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.

Leg Raises:

Lie flat on the floor keeping your legs as straight as possible. Slowly raise your legs up in the air perpendicular to the floor. Hold the contraction at the top for a second, then slowly lower your legs back down without touching the floor and repeat. You can put your hands under your butt as extra support for your back.

Jumping Lunges:

Begin in a lunge position. With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front. Repeat with your left leg in front.

Modify: Do regular lunges, switching off legs, with no hop.

Mountain Climbers:

Begin in a push-up position. Explosively alternate bringing each knee towards your chest and back.

• 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. Switch Kicks
2. Plank Toe Taps
3. Burpees
4. 180 Jump Squats
5. Crunch Pulse

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.

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.

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.

180 Jump Squats:

Come down in squat position. Jump up and turn 360 degrees, come down into a squat and repeat.

Crunch Pulse:

Lie flat with your legs straight up in the air. Slowly reach up towards your toes.

• 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. Line and drive the knee up
2. Tuck Jumps
3. Mountain Climber 1, 2, Push-up
4. Leg Raises
5. Russian Kicks

Line and drive the knee up:

Start with hands and feet on the ground. Draw your right knee up towards your chest and extend it up into the air. Return foot to floor and repeat with left leg.

Tuck Jumps:

Standing with knees slightly bent, jump up as high as possible and tap your knees as you come up. Land gently in squat position and repeat.

Modify: Do jump squats or regular squats.

Mountain Climber 1, 2, push-up:

Start in push-up position. Draw your right leg up to your chest and then switch off quickly to the left and come down into a push-up. 

Modify: Do mountain climbers without the push up.

Leg Raises:

Lie flat on the floor keeping your legs as straight as possible. Slowly raise your legs up in the air perpendicular to the floor. Hold the contraction at the top for a second, then slowly lower your legs back down without touching the floor and repeat. You can put your hands under your butt as extra support for your back.

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.

• 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. Crunch pulses
2. High Knees
3. Leg Drop Pulls
4. Mountain Climbers
5. Reclined Rotations

Crunch Pulse:

Lie flat with your legs straight up in the air. Slowly reach up towards your toes.

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

Leg Drop Pulls:

Lie flat on your back. Bend your legs, pulling your knees towards your chest. Straighten your legs back out without touching the floor. Raise your legs straight up and back down, then repeat.

Mountain Climbers:

Begin in a push-up position. Explosively alternate bringing each knee towards your chest and back. 

Reclined Rotations:

Start in a seated position with heels on the floor and slightly leaning back. With your hands out in front of you, alternate arms tapping the floor on either side. Keep your core engaged and make sure your back is straight and not hunched.

• 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. Forward Backward Jump Squat
2. 4 Mountain Climbers Jump Up
3. Wall Sit
4. Walking Push-ups
5. Plank

Forward Backward Jump Squat:

Start in a standing position. Come down into a squat. Jump forward then backwards and repeat.

4 Mountain climbers jump up:

Start in push-up position. Draw your right leg up to your chest and then quickly switch off to the left. Do this 4 times (2 per side). Quickly jump up and repeat the exercise again.

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.

Walking push-ups:

Start in push-up position. Go down into a push-up. When you come up walk one hand and leg to the side keeping your core engaged. Bring your other hand and leg back over into the starting position. Do another push-up and keep repeating.

Modify: Start in push-up position, walking side to side, eliminating the actual push-up.

Plank:

Get into push-up position on the floor. Now bend your elbows 90 degrees and rest your weight on your forearms. Your elbows should be directly underneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position keeping your core tight the entire time to prevent your back from collapsing.

• 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 Lunge Combo
2. Running Man
3. Mountain Climber Warrior
4. High Knees
5. Leg Raises

Squat Lunge Combo:

Staying in a semi squat position, lunge back with your left leg. Return to squat position, lunge back with the right and repeat.

Running Man:

Start in a standing position. Begin scissoring your legs backwards and forwards while alternating your arms up and down.

Mountain Climber Warrior:

Start in a mountain climber position. Bring your right leg up towards your chest in a forward lunge position. As you hold that lunge position slowly raise your arms above your head. Alternate legs 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

Leg Raises:

Lie flat on the floor keeping your legs as straight as possible. Slowly raise your legs up in the air perpendicular to the floor. Hold the contraction at the top for a second, then slowly lower your legs back down without touching the floor and repeat. You can put your hands under your butt as extra support for your back.

• 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 to side lunge hops
2. Elbow Taps
3. Russian Kicks
4. Plank toe taps
5. Bronco Kicks

Side to side lung hops:

Stand with both feet facing forward. Hop your left leg out and bend your knee (keeping it behind your toes) to come into a side lunge. Keep your chest up and bring your right hand down to tap your left foot. Jump up and repeat with your other side.

Elbow Taps:

Keep your core tight and lift your legs and shoulder blades off the floor. Put your hands in the center of your chest one over the other. Tap your left elbow to the side and touch the floor. Repeat with your right side.

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.

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.

Bronco Kicks:

Start by placing your hands on the floor below your shoulders. Hop bringing your feet up towards your butt and alternate sides. 

Modify: Do standing side to side jumping.