High Intensity Interval Circuit
4 Moves … 4 Minutes
- Jumping Jacks – 20 seconds
- Rest – 10 seconds
- Burpees – 20 seconds
- Rest – 10 seconds
- High Knee Run – 20 seconds
- Rest – 10 seconds
- Skater Jumps – 20 seconds
- Rest – 10 seconds
Repeat to complete the 4 minute Tabata circuit.
Jumping Jacks
- Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
- Simultaneously jump feet out to the sides wider than hips distance while raising both arms out to the side and over head
- Jump back to return to starting position to complete 1 rep
Burpees
- Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
- Squat down keeping your knees forward & hips and shoulders square, place hands on the floor outside of your feet
- Immediately jump both feet back and land in a standard push up position, keeping abdominals tight and back flat
- Immediately jump feet back in between your hands & stand back up to starting position to complete 1 rep
High Knee Run
- Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted, hold arms w/ forearms parallel to the floor, palms facing down and elbows next to body
- Alternate lifting knees as high as possible as quickly as possible
Skater Jumps
- Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted
- Squat ¼ way way and jump sideways to the left, landing on your left foot keeping your knee over your ankle with your right foot behind to your left ankle
- Quickly explode off your left foot (using your glute muscles) and reverse direction jumping to the right landing and landing on your right foot to complete 1 rep