For this workout you don’t need any special equipment other than a floor mat to cushion you during floor exercises. However, it is helpful to have an interval timer to keep you on track. My favorite is the gym boss. If you don’t have one, you can use a stopwatch or even a clock with a second hand.
Warm Up. Before getting into the intervals, warm up your body by walking or jogging in place for 3-5 minutes. Then begin the intervals.
Intervals. Each of these intervals needs to be performed for 45 seconds with as much speed and energy as you can give. Then you will rest for 15 seconds.
Interval 1 – Bicycle Crunches. Lie on your back without letting your feet touch the ground. Place your hands at the side of your head with bent elbows. Bring your right knee to your chest while twisting your left elbow to touch your knee (keeping your left leg parallel to your body without touching the floor). Then switch legs and twist the other direction. Repeat this for 45 seconds and then rest for 15 seconds.
Interval 2 – Jumping Jacks. Perform jumping jacks as fast as you can for 45 seconds and then rest for 15 seconds.
Interval 3 – Flutter Kicks. Lie on your back and place your hands to the side of your head or place them below your buttocks. Lift your right leg into the air while keeping your left leg down, but not touching the floor. Lower your right leg and lift your left leg. Repeat this for 45 seconds. Rest for 15 seconds.
Interval 4 – Squat Knee Lift Combo. Stand with your feet hip width apart and your arms at your sides. Lower your body into a squat and raise your arms in front of you. Stand up from the squat and raise your right knee. Return to a stand and repeat the squat then raise your left knee. Repeat this combination for 45 seconds and rest for 15 seconds.
Interval 5 – Mountain Climbers. Get into a plank position on the floor with your arms straight in front of you and your back straight. Keep your legs shoulder width apart. Bring your right knee toward your chest. Straighten your right knee while bringing in your left knee. Repeat for 45 seconds and rest for 15.
Repeat these intervals up to 3 times depending on your fitness level. You may find that the first time you do this workout it’s all you can do to finish one cycle. Just do the best you can and you’ll gain strength as your fitness improves.
Cool Down. When you’ve finished the intervals, cool down with a brisk walk for 10 minutes to lower your heart rate.