This is a body weight workout – so no equipment is needed. You can always add weight if you’d like, but this is intended to be a HIIT circuit. Be sure you pace yourself, so that you have the endurance to last the time instructed. Complete 2 rounds of these 12 exercises, taking a 2 minute break in between.
Jump Rotation (30 seconds) – Stand with feet hip-width apart, hands behind head, elbows out to sides. Squat until knees are bent about 90 degrees. Jump up, twisting torso to right as you land in a squat, with your left elbow reaching toward your right knee. Explode up again, twisting torso to left, landing with the right elbow toward the left knee. Continue alternating sides. This will work your legs, butt and obliques.
Boxer Shuffle (2 minutes) – Stand with feet hip-width apart, knees bent slightly, elbows close to sides, fists near chin. Pivot so toes and torso face right as you shuffle four steps in that direction, rapidly punching right hand out at shoulder height with each step and back, making sure not to lock elbow. Repeat to left side. Continue alternating right to left. Your knees should remain soft and try to stay on the balls of your feet. Keep your core tight and use it to execute your punches. This will work your arms, shoulders, legs, butt and abs.
Power Curtsy (15 seconds/leg) – Stand with feet hip-width apart, arms at sides. Step left foot back and to right; lower as if to curtsy, moving left arm forward, right back (running arms). Push off your left foot and jump up, driving right arm and left leg knee forward. Land stepping back into curtsy (left foot back, left arm forward). You should start and end the move in the same position. Repeat for 15 seconds then switch legs and repeat. This works your arms, legs and butt.
Knee Tucks (30 seconds) – Stand with feet hip-width apart, knees soft, arms raised to shoulder level, palms down. Squat until knees are bent about 90 degrees. Jump up, bringing knees toward chest as you grab them with both hands. Land in squat and repeat. This works your legs, butt and abs
Killer Push-ups (1 minute) – Start in push-up position on your knees. Bend elbows and lower torso until chest is about 6 inches above floor. Contract abs and forcefully push your palms up and off the ground, propelling body off floor as high as you can. Drop gently back onto hands and down into another push-up. This will work your chest, shoulders, arms and abs.
Kicking High Knees (2 minutes) – Stand with feet together, arms at sides. Hop on right foot, kicking left leg forward with a bent knee at hip level and reaching right arm up. Hop to left leg, switching arms as you kick right leg forward. Continue alternating right and left.
Criss-Cross Jacks (2 minutes) – Stand with feet slightly wider than hip-width apart, arms raised to sides at shoulder level. Jump up and cross right leg in front of left and left arm in front of right as you land. Jump to uncross legs and arms, returning to start, and repeat with left leg in front of right and right arm in front of left. Continue alternating arms and legs. This will work your legs, butt and arms.
Roundhouse (30 seconds/leg) – Stand with feet hip-width apart, knees slightly bent, elbows close to sides and fists near chin. With right leg, kick leading with the top of the foot to the right side, leaning away for balance. Return to start, then jump once in place and repeat kick. Repeat for 30 seconds, then switch legs and repeat. This will work your legs, butt and abs.
Hop Scotch (1 minute) – Stand with feet hip-width apart, knees bent in a semi-squat and arms at shoulder height with elbows bent and palms down. Jump up, landing on right leg, left leg extended behind you with knee bent, left arm extended back. You should be leaning forward slightly. Jump back to starting position and repeat switching lead leg and arm. Repeat, alternating left and right. When landing on one leg, keep a slight bend in your knee. This will work your legs, butt and arms.
Pendulum (2 minutes) – Stand with feet hip-width apart, arms at sides. Hop on left foot as you swing right leg out to the side as high as you comfortably can, letting arms follow right leg. As right leg swings back to floor, hop onto right foot, swinging left leg and arms out to left side. Continue to alternate, swinging to right and left. This works your legs, butt, arms and shoulders.
Ground Taps (30 seconds) – Stand with feet hip width apart, arms raised straight over head. Squat down and tap ground with right hand, reaching off-center to the left. Come up and jump, landing into a squat with your left hand tapping the ground off-center to the right. Repeat, alternating arms. Keep your back straight, and land softly. This will work your arms, legs, and butt.
Jump Lunges (2 minutes) – Lower into a lunge with left knee over ankle and right arm forward, bent upward. Push off ball of right foot as you jump up and switch arms, landing with right leg and left arm forward. Alternate left and right.