Once it gets to the more festive season we find we are much shorter on time. Here is a quick high intensity interval workout for you to get moving, get that heart rate going and get it all done in 20 minutes.
The exercises
Knee Combo
This is a simple but effective pulse raiser- start with 8 high knees, then place your hands on the floor, move your feet back so you are in a high plank position, then perform 8 mountain climbers (drawing the knee into your chest one at a time). The stand up and repeat.
Squat and squat jump
Start standing with your feet just over hip-width apart, start with performing one regular squat, then lower yourself into a squat (the first half). Then you are going to explosively jump up from the squat and as you land you are going straight into your next squat, then repeat- many times.
Reverse Lunge Thrusters
Step one foot straight back, keeping your torso straight with your shoulders relaxed and core engaged. Lower your hips until your knees are roughly at 90 degree angles, not letting your back knee hit the floor. The instead of simply stepping the foot back to the beginning you are going to push off the back foot and drive that knee forward hopping on the front foot at the same time. Then replace the lifted foot and repeat on the other side.
Walkout Thrusters
Start standing, bend at the hips (and knees if you need to, depending on your flexibility) until your hands reach the floor. Walk the hands forward until you are in a full plank position, at this point you are going to jump your feet towards your hands bending at the knees- and then jump them right back to that full plank position. Then to finish, walk yourself back to standing- and repeat.
For the more advanced exercisers you can perform this as a circuit with 40 seconds work to 20 seconds rest for 5 rounds. However, this can be done with 30 seconds work to 30 seconds rest and performed for 4/5 rounds.
