This high-intensity interval training workout works your whole body. Get ready to get sweaty without the impact of jumping movements. HINT: Be sure to warm up before you start.  

Complete 2 rounds of this circuit, resting for 30 seconds in between rounds with no rest between moves. Make sure you complete each move in the circuit before moving to the second round.

ALTERNATING TOE TAPS - 2 ROUNDS OF 60 SECONDS

  • Lie on your back and lift your feet up in the air 
  • Hold your legs at a 90-degree angle (table top position) and lower your right foot down to the ground and back up 
  • Repeat with the opposite leg and alternate for 60 seconds 

SQUAT TO OVERHEAD REACH - 2 ROUNDS OF 60 SECONDS

  1. Begin with your feet slightly wider than hip-width with your toes pointed slightly outward 
  2. Raise your arms up until your upper arms are even with your ears 
  3. Keeping the weight on your heels, sit back into a deep squat  
  4. Press through your heels to return to the starting position for one rep 
  5. Hold a weight in your hands for an added challenge 

ALTERNATING REVERSE LUNGES - 2 ROUNDS OF 60 SECONDS

  • Begin standing with your feet together and take a controlled lunge backward with your left foot 
  • Lower your hips until your front leg is parallel to the floor and your right knee is positioned directly above your ankle 
  • Push back up to the starting position and repeat with the opposite leg for desired reps

Circuit 2: complete 1 round of each move before completing the 2nd round

BEAR CRAWLS - 2 ROUNDS OF 60 SECONDS

  • Start on all fours and lift your knees so they’re at a 90-degree angle and hovering an inch off the ground 
  • Keep your back flat, your legs hip-width apart and your arms shoulder-width apart 
  • Move one hand and the opposite foot forward an equal distance while staying low to the ground 
  • Switch sides, moving the opposite hand and foot 
  • Repeat the movement while alternating sides for desired reps or time 

PLANK SHOULDER TAPS - 2 ROUNDS OF 60 SECONDS

  • Start in a plank position with your wrists under your shoulders and your feet hip-width apart 
  • Touch your left shoulder with your right hand and return to the plank position 
  • Repeat on the opposite side and continue alternating for desired time 

MOUNTAIN CLIMBERS - 2 ROUNDS OF 60 SECONDS

  • Get into a plank position, distributing your weight evenly between your hands and your toes  
  • Pull your right knee into your chest as far as you can go and switch legs, pulling one knee out and the other knee in 
  • Keep your hips down and run your knees in and out as far and as fast as you can go, alternate inhaling and exhaling with each leg change 

Circuit 3: complete 1 round of each move before completing the 2nd round

SUMO SQUATS - 2 ROUNDS OF 60 SECONDS

  • Stand with your feet slightly wider than hip-width and turn your feet out, externally rotating your hips 
  • Push your hips back and squat down, keeping your back straight and your upper body lifted 
  • Push through your heels and engage your inner thighs as you come back up to the starting position for one rep 

ALTERNATING CURTSEY LUNGES - 2 ROUNDS OF 60 SECONDS

  • Stand with your feet shoulder-width apart and step your right leg back, crossing it behind your left leg 
  • Bend your knees and lower your hips until your left thigh is almost parallel to the floor 
  • Maintaining your hips and shoulders square to the front, squeeze through your glutes and quads to stand back up and repeat on the opposite side 

ALTERNATING SUPERMANS - 2 ROUNDS OF 60 SECONDS

  • Lie face down on a mat with your arms stretched above your head 
  • Raise your right arm and left leg off the ground and pause, focus on squeezing your glutes and rear shoulders 
  • Keep your neck in line with your spine and your gaze straight down 
  • Slowly lower your arm and leg back down to the starting position and repeat on the opposite side