It can be difficult to fit in a good workout when we are all so busy. The good thing about high intensity workouts is that we can put aside 30 minutes of our day, get in a good 5 minute warm up, 15-20 minutes of intense exercise and a 5 minute cool down and really feel satisfied that we have had a good session.
The exercises
High Knees
Running on the spot but driving those knees as high as possible. For extra effort think about driving the arms as well.
Jump Squats
This is a progression from the squat pops, so this time start standing with your feet just over hip-width apart, then lower yourself into a squat. 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 with hop
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.
High kicks
Exactly what it says on the tin! For extra umph hold your hands like a boxer twist the hips and give a kick as high as you can, alternating the legs for each kick.
Mountain climbers
Start in a high plank position making sure you are in a straight line from your heels to the crown of your head. Lift one foot off the floor and draw the knee in towards the chest, then replace that foot and repeat on the other. Repeat this movement as fast as po0ssible while maintaining the body position.
Perform each exercise for 35 seconds one after the other with a 25 second rest in between, repeat this for 3-4 rounds.
