– 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.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.


– 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.

3.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.

4.Mountain Jumpers:

– Start in push-up position.

– Similar to mountain climbers, alternate jumping each foot bringing your knee towards your chest.


– 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.