Drop this into your workout week to break it up. This is a great 30-minute routine you can do anywhere.

minutes 0-5:

Warm-up on a cardio machine of your choice for 5 minutes at a low-moderate intensity (if you don’t have a gym membership or fitness center in your building) start at home by jogging in place, marching, and moving your body in various directions to warm up.

minutes 5-10:
  • 1 minute push ups: modified or full, do as many as you can in 1 minute!
  • 1 minute squats with front kicks: lower yourself into a squat and as you come up, kick the right leg forward, go back into squat this time kicking the left leg as you raise up
  • 1 minute crunches: hands to temples, shoulder blades coming off the ground – neck long
  • 1 minute squats with side kicks: lower yourself into a squat and as you come up, kick the right leg to the side, go back into a squat, this time kicking the left leg as you raise up. Alternate sides.
  • 1 minute jumping jacks, or squats jumps or burpees (whatever your fitness level allows you to do)
minutes 10-15:

Return to a cardio machine for 5 minutes alternating moderate intensity and all out intensity. If you are a runner, run for a minute at a speed you are comfortable with, then increase the speed to something you consider very challenging and for 30 seconds. Repeat for 5 minutes. If you are not a runner you can do the same type of “drill” on the bike, elliptical, rowing machine, with a jump rope, etc.

minutes 15-20:
  • 1 minute push ups: modified or full
  • 1 minute squats with front kicks: lower yourself into a squat and as you come up, kick the right leg forward, go back into squat this time kicking the left leg as you raise up
  • 1 minute crunches: hands to temples, shoulder blades coming off the ground – neck long
  • 1 minute squats with side kicks: lower yourself into a squat and as you come up, kick the right leg to the side, go back into a squat, this time kicking the left leg as you raise up. Alternate sides.
  • 1 minute jumping jacks, or squats jumps or burpees (whatever your fitness level allows you to do)
minutes 20-25:

Return to a cardio machine for 5 minutes alternating moderate intensity and all out intensity. (as above) Repeat for 5 minutes.

minutes 25-30:
  • 1 minutes push ups: modified or full
  • 1 minute squats with front kicks: lower yourself into a squat and as you come up, kick the right leg forward, go back into squat this time kicking the left leg as you raise up
  • 1 minute crunches: hands to temples, shoulder blades coming off the ground – neck long
  • 1 minute squats with side kicks: lower yourself into a squat and as you come up, kick the right leg to the side, go back into a squat, this time kicking the left leg as you raise up. Alternate sides.
  • 1 minute jumping jacks, or squats jumps or burpees (whatever your fitness level allows you to do)

If you have more than 30 minutes for your workout, add one or two more rounds of each circuit.

Stretch for a minimum of 5 minutes all major muscle groups! 

Always be safe & have fun. Remember, if you don’t regularly workout, be sure to consult your doctor before you start exercising.