You have no excuse not to do this full-body circuit workout! Not only can you do it almost anywhere, but you don’t need any special equipment (just a timer, jump rope and a chair or bench). The entire workout takes about 20 minutes; first warm up with three-to-five minutes of light cardio, then repeat each circuit for the recommended time. There are 5 exercises in each circuit.
The goal is simple — get the most bang for your buck. By incorporating intense periods of work with short recovery SUNDAYsegments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high intensity interval training (or HIIT for short) lies in its ability to keep you burning fat long after you’ve finished your workout. You get all the benefits of an hour in the gym but in a fraction of the time.
Perform 3 circuits: 45 seconds per exercise with a 15-second break between each exercise. Go for the bonus burn in week 4, 60 seconds of exercise with only 10 seconds of rest.
Jump Rope | Squat | Jumping Jack | Push Up | Plank
Squat Jump | Plank | Tricep Dips | Walking Lunge | Bridge
Squat w/ front kick | Tricep Push Up | Plie Squat | Left Leg Rear Lunge | Right Leg Rear Lunge | Elbow Plank
Down Dog to High plank | Decline Push Up | Bicycle Crunch | Jump Lunge | Plank with leg lift
High Knees | Left Side Plank | Right Side Plank | Mountain Climber | Jump Rope
Do something fun! | Foam roll
Yoga or choose a 20 minute stretching video on youtube.
*For a detailed description and photos to help ensure proper form. www.acefitness.org/acefit/exercise-library-main.