• 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.

1. Crab Toe Touches
2. High Knees
3. Leg Scissors
4. Plank Punches
5. Squat, Lunge, Lunge

Crab Toe Touches:

Starting in crab position, extend your opposite arm and leg to tap your foot with your hand. 

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 Scissors:

Lie flat on the floor. You may keep your hands down by your side or put them over your head to engage your upper abs. Kick your feet up and down, alternating without touching the ground.

Plank Punches:

Begin in high plank position. Raise your left arm and punch forward, extending your arm straight out as you punch. Lower your left arm to the starting position and repeat with right arm. This motion is slow and controlled. Keeping your core engaged will help you maintain your balance. 

Squat, Lunge, Lunge:

Start by doing a squat and jump into a lunge position with your right leg in front, repeat with left leg in front and come back into a squat position.

• 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.

1. Donkey kick side leg swing right
2. Donkey kick side leg swing left
3. Burpee
4. Diamond Pike push-up
5. Jumping Lunges

Donkey Kick Side Leg Swing Right-

Start on your hands and knees. Lift your right leg into a donkey kick and then swing it out to your side and repeat.

Donkey Kick Side Leg Raise Left:

Start on your hands and knees. Lift your left leg into a donkey kick and then swing it out to your side 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.

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.

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.

• 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.

1. Mountain Climber 1, 2, Push-up
2. Squat Jacks
3. Pendulum Hops
4. Cross Jacks
5. Plank

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. 

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.

Pendulum Hops:

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

Cross Jacks:

This move is similar to jumping jacks, you’re going to criss-cross a different leg in front of the other every time you jump.

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.

1. Switch Kicks
2. Spiderman Climbs
3. Pike Push-ups
4. Side to Side Lateral Jumps
5. Plank

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.

Spiderman Climbs:

Start in a push up position keeping your abs braced for the entire exercise. Bring your right foot up towards your right hand, feeling the stretch. Return to push up position and repeat with left leg.

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.

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.

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

*This one is tough so take breaks when needed

• 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.

1. In-N-Out Hop With Push-Up
2. Squat Jacks
3. Mountain Jumpers
4. Squat Heel Tap
5. Jumping Lunges

In-N-Out hop with Push-up:

Start in a push-up position. Hop your left leg up towards your chest and back to the starting position and do one push-up. Repeat with right leg.

Modify: Stay in push-up position alternating between your right and left leg hopping up towards your chest with no push-up.

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.

Mountain Jumpers:

Start in push-up position. Similar to mountain climbers, alternate jumping each foot bringing your knee towards your chest.

Squat Heel Tap:

Begin with feet slightly wider than your hips, bend your knees, and, keeping your weight in your heels, squat. Jump as high as you can and tap your feet together in the air. Land quietly back into a squat and repeat.

Modify: Do squat jumps with no heel tap or just do squats.

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.

• 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.

1. Squat Jacks
2. Bicycle Crunches
3. Lunge hops with right leg
4. Lunge hops with left leg
5. High Knees

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.

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.

Single leg lunge jump:

Start in a lunge position. Jump up with your left leg, raising your right knee to hip level. 

Single leg lunge jump:

Start in a lunge position. Jump up with your right leg, raising your left knee to hip level.

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

• 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.

1. Push-up with hand reach
2. Squat Heel Tap
3. Russian kicks
4. Walking push-ups side to side
5. High Knees

Push-up with hand reach:

Begin to perform a push-up, and as you come up, reach one of your hands out in front of your body, maintaining a straight line. Return to starting position and repeat with the other side.

To modify this exercise do regular push-ups or push-ups on your knees.

Squat Heel Tap:

Begin with feet slightly wider than your hips, bend your knees, and, keeping your weight in your heels, squat. Jump as high as you can and tap your feet together in the air. Land quietly back into a squat and repeat.

Modify: Do squat jumps with no heel tap or just do squats.

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.

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.

High Knees:

Stand straight with 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

• 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.

1. Froggers
2. Squat Shuffles
3. Spiderman Climbs
4. High Knees
5. Plank

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.

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.

Spiderman Climbs:

Start in a push up position keeping your abs braced for the entire exercise. Bring your right foot up towards your right hand, feeling the stretch. Return to push up position and repeat with left leg.

High Knees:

Stand straight with your feet hip-width apart, looking straight ahead. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is suggested. The arms should be following the motion. Touch the ground with the balls of your feet.

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.

I am excited to announce my 30-day fitness challenge! I am launching it for January because I know one of the biggest resolutions people make for the new year is to get fit and healthy. It is also the kickoff for my website! I am going to create a daily high intensity workout you can complete in under 20 minutes. One of the things I am hoping to show you by doing this is that you don’t need to workout for an hour to see results. I guarantee you will see more results by doing these daily exercises than you would if you did an hour of cardio on the treadmill or elliptical. 

HIIT also helps you maintain your sanity by getting you done with cardio quicker. Since its such a simple concept — go at maximum effort for a short period of time followed by a recovery time and repeat — You can perform the exercises with no equipment and implement it no matter how busy of a lifestyle you may have. Another benefit is that you boost your metabolism for 24-48 hours after the workout!

I would love for you to join me for the next 30 days and once this challenge is complete, hangout with me on my website where I am going to share weekly exercises and tips! If you’re just getting into fitness, the key to success lies in doing the right moves, at your own pace. Listen to your body, modify as needed, and complete each movement with proper form. 

If you have any questions please feel free to email me directly at: [email protected]