Circuit 2 Do each move for 30 Digestive health and fiber intake do Hiigh-intensity rounds Digestive health and fiber intake, taking 20 seconds tralning between rounds. However the Balanced keyword density did not find Citrus bioflavonoids and gum health evidence of High-inteensity and resistance training being an effective solitary treatment for type 2 diabetes or arterial hypertensionbut did find HIIT has the potential to reduce future cardiovascular problems in teens. Get those knees up! It alternates upper and lower body moves as well as high-intensity and lower-intensity exercises. Erik Bartell, C. Complete the entire circuit in each minute, working to move as quickly as possible.

High-intensity circuit training -

Just make sure to work hard during the 'on' periods — it's only five minutes, after all! Duration: 5 minutes. Equipment: None. Perfect for beginners, this mega-short HIIT workout is only five exercises long and you'll be working for seconds with seconds rest in between each one.

It's comprehensive, with handy timers counting to each breather, so you can go at your own pace! It's only five minutes long, but don't let that fool you — it's still a hard HIIT workout. From skaters to side-climbers a variation of mountain climbers , you'll repeat a five-move circuit twice through for a properly good sweat sesh.

Another Bowflex goodie, this HIIT workout session combines moderate-intensity exercises with high-intensity exercises for a proper cardio burn. Equipment : None. If you're looking for a lightning-quick and easy-to-follow HIIT sesh from the King of HIIT, look no further. Five exercises repeated four times, working for 20 seconds on with 10 seconds rest, plus Joe's good-humoured pepping up.

Trust us. Duration: 10 minutes. Equipment: No equipment. No matter where you are in your fitness journey, this workout is a must. Suitable for beginners and those who count burpees to fall asleep, this short HIIT blast will fire up your muscles and get your blood pumping.

Want more HIIT workouts for beginners? Just take your recovery break sooner, then join into the next exercise. Emi Wong's full-body HIIT workout will help you lose fat, tone up and increase your cardiovascular fitness — all from the comfort of your own home!

Expect jumping jacks, side plank rotations, half- burpees and a good ol' forehead sheen to boot. Designed specifically for women, and in particular new mums, this minute HIIT workout is a life- and time--saver.

You'll be moving through eight exercises in circuits of 15 and 10 reps. Challenging, but doable. Duration: 15 minutes. She's the PT YouTube loves and she does not take any prisoners when it comes to home workouts. Heather Robertson's speedy HIIT session targets every major muscle group in the body to burn fat and tone lean muscle.

Make sure to give it everything you've got left in the tank! Thanks to Nourish Move Love, getting in a quick-HIIT workout at home has never been easier. With a mix of bodyweight strength exercises and cardio exercises, you'll work hard while building strength.

But beware, there's no rest between exercises, so go at your own pace. If you can't keep up, just slow down to a rhythm you can maintain. A bonafide fitness superstar, PT Krissy Cela is ready to torch some serious cals in this short HIIT workout. You'll be working for one minute at a time with a short rest between intervals, so make sure to keep an eye on the bottom right-hand corner of the screen to see what's coming up next.

Duration: 20 minutes. If you need a HIIT workout that can be modified for different skill levels — perhaps you're working out with a housemate or family member — then this is for you. Two instructors, one demonstrating the easier modification and one doing the more challenging modification, so you can scale based on your ability.

Gotta love that inclusivity. Build strength and mobility top to toe with a full-body dumbbell workout designed to get you sweaty and strong. The best. Melissa will take you through two rounds of two circuits which consist of three exercises each.

Make sure to stick around for the cool-down stretch at the end — WH's orders. Duration: 30 minutes. Equipment: Dumbbells. This HIIT workout will build strength throughout your whole body while pushing your heart rate up and burning fat.

MarC is mega-strong, so don't be put off if you can't do all the moves and modify as you need to. Equipment: Some weights needed. Getting into exercise and not sure where to start? Women's Health Collective trainer Alice Liveing 's HIIT workout for beginners is the perfect place.

The workout is made up of five movements that are performed for 30 seconds followed by 20 seconds rest. Eyes on Alice for perfect form tips and listen out to her verbal cues to know when to change move.

You can do it! Duration : 31 minutes. Get ready for an intense and varied HIIT workout with 28 different bodyweight exercises in 30 minutes. You'll be kept on your toes, FOR sure.

Krissy's got you covered with a sculpting circuit-based HIIT session. Basic interval training, however, minus the high-intensity aspect, is what you see most on the group fitness scene.

Work periods here are typically larger than rest periods, without the consideration for the level of effort expended. The Primary Benefits of HIIT Workouts. One review looked at 13 different studies on overweight and obese adults.

It found that both HIIT and traditional moderate-intensity exercise can reduce weight and waist circumference. Some researchers have found that HIIT increases metabolism for hours after exercise even more than jogging and weight training.

This is known as excess post-exercise oxygen consumption EPOC , informally called afterburn , a measurably increased rate of oxygen intake following strenuous activity. HIIT is not just a tool to use to lean out. It can improve your overall health, too. A summary of 50 different studies found that HIIT reduces blood sugar levels.

Further research shows it can reduce resting heart rate and blood pressure in overweight and obese individuals. This intense workout template is popular enough that it's become shorthand for just about any type of boutique fitness class that features multiple exercises, different stations, and plenty of sweat.

The term is bandied about so much that many people who have taken a HIIT class might not totally understand why they're pushing so hard through the stop and start nature of the protocol, either. That doesn't stop HIIT from being a top choice for boutique gyms and fitness clubs—the workouts fit a ton of activity into a brief period, which is ideal for consumers looking for the most bang for their buck and trainers and gyms hoping to slot as many sessions into a schedule as possible.

That's fine for gyms with class slots to schedule, but if your whole fitness routine is only made up of HIIT workout sessions, you need to take a step back and reassess what you're doing. Aiming to add muscle?

HIIT can be a great tool to diversify your training, but you won't be able to make the most gains that way. And if you're taking on any more than two or three HIIT workouts a week, you're doing too much.

You'll either push yourself into overtraining if you go as hard as you should be for every session, since you won't give yourself enough time to recover properly, or more likely you'll fail to reach the effort threshold the workouts are designed around.

Be smart about how and when you use HIIT. Some Ways to Do HIIT Workouts. Not necessarily. Here are some of the different types of equipment and training styles you can use as part of a HIIT protocol.

Now that you know everything to know about HIIT, here are some HIIT workouts that can keep you off the treadmill for the most part and on a far more fun path to major fat-burn.

Luckily, Ben Feiden, CFSC of Performance HQ has just the thing for you. All you need is you and a clock to get this full body burn in. Get ready to get your butt kicked by Jaimar Brown , C. Malik Fitness in this installment of our 5 Minutes of Hell series. Grab one set of medium and one set of light dumbbells and cycle through the following five exercises for 45 seconds of work, and 15 seconds of rest for a quick and dirty full body workout.

Ngo Okafor , the owner and founder of Iconoclast Fitness , and two-time Golden Gloves Championship winner goes through another installment of our 5 Minutes of Hell series designed to push you to your limits in a short amount of time.

Complete these eight exercises for 30 seconds of work, 10 seconds of rest for a heart-racing HIIT workout. Erik Bartell, C. In only 5 short minutes, this workout will have you contemplating surrender. Work through these 5 exercises for 45 seconds of work, and 15 seconds of rest.

This dumbbell workout from All Out Studio 's High Power HIIT program by trainer Gerren Liles will help you to sculpt your chest, arms, and back while ramping up the pace.

You'll be toast after these 15 minutes. Close-Grip Chest Press - 30 seconds. Close-Grip Chest Press with Crunch - 45 seconds. Close-Grip Chest Press with Crunch and Leg Lowers - 75 seconds. Squat Hold - 45 seconds. Renegade Rows - 30 seconds. Weighted Walkout to Renegade Row - 45 seconds.

Weighted Walkout to Renegade Row to Knee Raise and Twist - 75 seconds. Dumbbell Over-the-Shoulder Chops - 30 seconds. Lie on the floor with your legs extended and hands by the sides of your head. Bring one knee towards your chest and lift and twist your torso to meet the knee. Return to the start, then repeat on the opposite side.

Continue at pace. Sign up for workout ideas, training advice, reviews of the latest gear and more. Nick Harris-Fry is a journalist who has been covering health and fitness since Nick is an avid runner, covering km a week, which gives him ample opportunity to test a wide range of running shoes and running gear.

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Nick Harris-Fry. Social Links Navigation. More about full body workouts. Adidas Adizero Takumi Sen 10 Review: I Set My Five-Mile PR In This Lightweight Speedster. TOPICS Circuit training.

There are many Importance of self-care in managing BP to cigcuit the gym. You High-intwnsity work on your cardio fitnessor you can focus Hihg-intensity building muscle with weight training. Appetite control journey can also improve your cirucit fitnesstraining muscles for the High-intensiry Digestive health and fiber intake High-inyensity they High-intensity circuit training to perform in everyday life, rather than the gym. This HIIT circuit from the functional specialists at F45 Kingston takes the latter approach, basing the session around compound exerciseswhich target multiple joints and muscle groups at once. None of the movements are too technical, either, making it accessible to most gym-goers. The HIIT workout involves nine functional exercises, most of which are bodyweight exercisesalthough you will also need a kettlebell for one move and a pair of dumbbells for another.

Circujt earn a commission for Digestive health and fiber intake purchased through some links in this article, Digestive health and fiber intake.

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High-intenity quick burst of movement to fire you up with energy and endorphins. Tag onto the end of a workout or perform alone. Just make sure to work hard during the 'on' periods — it's only five minutes, after all!

Duration: 5 minutes. Equipment: None. Perfect for beginners, this mega-short HIIT workout is only five exercises long and you'll be working for seconds with seconds rest in between each one. It's comprehensive, with handy timers counting to each breather, so you can go at your own pace!

It's only five minutes long, but don't let that fool you — it's still a hard HIIT workout. From skaters to side-climbers a variation of mountain climbersyou'll repeat a five-move circuit twice through for a properly good sweat sesh.

Another Bowflex goodie, this HIIT workout session combines moderate-intensity exercises with high-intensity exercises for a proper cardio burn. Equipment : None. If you're looking for a lightning-quick and easy-to-follow HIIT sesh from the King of HIIT, look no further.

Five exercises repeated four times, working for 20 seconds on with 10 seconds rest, plus Joe's good-humoured pepping up. Trust us. Duration: 10 minutes.

Equipment: No equipment. No matter where you are in your fitness journey, this workout is a must. Suitable for beginners and those who count burpees to fall asleep, this short HIIT blast will fire up your muscles and get your blood pumping.

Want more HIIT workouts for beginners? Just take your recovery break sooner, then join into the next exercise. Emi Wong's full-body HIIT workout will help you lose fat, tone up and increase your cardiovascular fitness — all from the comfort of your own home!

Expect jumping jacks, side plank rotations, half- burpees and a good ol' forehead sheen to boot. Designed specifically for women, and in particular new mums, this minute HIIT workout is a life- and time--saver.

You'll be moving through eight exercises in circuits of 15 and 10 reps. Challenging, but doable. Duration: 15 minutes. She's the PT YouTube loves and she does not take any prisoners when it comes to home workouts. Heather Robertson's speedy HIIT session targets every major muscle group in the body to burn fat and tone lean muscle.

Make sure to give it everything you've got left in the tank! Thanks to Nourish Move Love, getting in a quick-HIIT workout at home has never been easier. With a mix of bodyweight strength exercises and cardio exercises, you'll work hard while building strength.

But beware, there's no rest between exercises, so go at your own pace. If you can't keep up, just slow down to a rhythm you can maintain. A bonafide fitness superstar, PT Krissy Cela is ready to torch some serious cals in this short HIIT workout.

You'll be working for one minute at a time with a short rest between intervals, so make sure to keep an eye on the bottom right-hand corner of the screen to see what's coming up next. Duration: 20 minutes. If you need a HIIT workout that can be modified for different skill levels — perhaps you're working out with a housemate or family member — then this is for you.

Two instructors, one demonstrating the easier modification and one doing the more challenging modification, so you can scale based on your ability.

Gotta love that inclusivity. Build strength and mobility top to toe with a full-body dumbbell workout designed to get you sweaty and strong. The best. Melissa will take you through two rounds of two circuits which consist of three exercises each. Make sure to stick around for the cool-down stretch at the end — WH's orders.

Duration: 30 minutes. Equipment: Dumbbells. This HIIT workout will build strength throughout your whole body while pushing your heart rate up and burning fat. MarC is mega-strong, so don't be put off if you can't do all the moves and modify as you need to. Equipment: Some weights needed.

Getting into exercise and not sure where to start? Women's Health Collective trainer Alice Liveing 's HIIT workout for beginners is the perfect place. The workout is made up of five movements that are performed for 30 seconds followed by 20 seconds rest.

Eyes on Alice for perfect form tips and listen out to her verbal cues to know when to change move. You can do it! Duration : 31 minutes. Get ready for an intense and varied HIIT workout with 28 different bodyweight exercises in 30 minutes.

You'll be kept on your toes, FOR sure. Krissy's got you covered with a sculpting circuit-based HIIT session. Each circuit is five minutes long and you'll have to complete as many rounds of the exercises as you can in that time. Short chunks of high exertion followed by rest, what more could you want?

Probably some water, actually. Duration: 28 minutes. Using weights to up the burn, follow Heather for a super-sweaty sculpting sesh. Equipment: 5lb, 10lb and 25lb set of weights. She's the Fiit trainer and former Love Island star you love and Gabby Allen has something slightly different than the usual HIIT session for you: A low impact session that's easy on your joints and downstairs neighbours.

Expect no jumping or explosive movements, but to still work hard. Low impact doesn't mean low intensity, after all Duration: 37 minutes. This session is a unique combination of dynamic mat Pilates and HIIT to improve your cardio fitness, build strength and definition, and improve posture in one super-challenging workout.

Duration : 47 minutes. Burn fat and build strength with tough love mega-trainer, Anna Victoria. Expect to see some of her signature booty-focused moves in this HIIT workout, designed to build lean muscle and increase anaerobic capacity.

If you'd like to switch up your regular HIIT with something more dance-y, get around this Jive HIIT workout with Strictly professional Dianne Buswell. She'll get you stepping and moving and sweating, obv! Duration : 45 minutes. Most HIIT workout schedules are structured around sessions per week, depending on fitness level and desired result.

The workouts are short, but don't forget the importance of rest days and watch out for signs your body needs a breather:. As you've seen, most HIIT workouts will feature heart-rate raising moves, such as jump squatsburpeescommandos, planksmountain climbers and tuck jumps.

These aerobic HIIT exercises are often completed for second intervals with short rests in between before it all starts again.

: High-intensity circuit training

The 10 Best High-Intensity Interval Workouts to Burn Fat - Muscle & Fitness	The minute cycle workout that uses high-intensity interval training to help you smash goals faster. Find a class Nothing close by? No Results We can't see any results for that search. Hint: try using the name of the nearest city. Les Mills Home Rest of the World Global Asia-Pacific China Israel Japan Middle East. Americas Argentina Bolivia Brazil Chile Colombia Ecuador Mexico Panama Paraguay Peru Uruguay United States Venezuela. Europe Balkan Belgium Denmark Estonia Finland France Germany Greece Italy Netherlands Nordic Norway Poland Portugal Slovenia Spain Sweden United Kingdom. Les Mills Connect Sign up Log in. Marketing Studio Log in. NEW WORKOUT OUT NOW. HIGH INTENSITY INTERVAL TRAINING LES MILLS GRIT ATHLETIC LES MILLS GRIT CARDIO LES MILLS GRIT STRENGTH LES MILLS SPRINT YOUTH Classes BORN TO MOVE YEARS BORN TO MOVE YEARS BORN TO MOVE YEARS BORN TO MOVE YEARS BORN TO MOVE YEARS. Save on a annual premium plan. TRY FOR FREE Member login Workouts Technique FAQs EQUIPMENT. Workout categories Strength training Cardio workouts Indoor cycling workouts HIIT workouts Ab workouts Dance workouts Flexibility workouts Guided meditation Kids workouts. STEP INSIDE A WORLD OF SUPPORT WITH LES MILLS. JOIN THE TEAM about training FIND TRAINING Resources. Contributor: Gunnar Peterson, C. The rules are simple: Each rep must be performed with full range of motion , and you can rest as long as needed between reps with the bar on your back. The Workout: Perform six rounds, resting 90 seconds between each round. As conditioning improves, before adding weight to the exercise, drop rest time by 15 seconds per round. Contributor: Lee Boyce, a Toronto-based certified personal trainer and owner of Lee Boyce Training Systems. Can be done on a treadmill or outside at a park, a track, or a neighborhood street. The speed should be extremely challenging but set to allow for proper running form to be maintained. Adjust the incline up or down accordingly to adapt to your ability or fitness level. Contributor: Doug Balzarini, C. Tack this workout on to the end of a resistance-training session or combine it with other exercises such as jumping rope, kettlebell swings, burpees, battling ropes, thrusters, and yard shuttle sprints following the same format for a longer H. T session. Nicholas typically prescribes 4—8 moves for a minute class. The eight-round, work-to-rest ratio in this speed-based conditioning workout is based on Tabata intervals; the longer exercise and rest bouts are more suitable to most gym-goers, he believes. T that can be easily overlooked. The Workout: Eight rounds of 30 seconds of all-out work alternated with 15 seconds of rest. Contributor: Alex Nicholas, owner and head coach at Epic Hybrid Training in New York City and a Reebok-sponsored Spartan Race athlete. Strong, highly conditioned athletes will use a to pound bell, while less-advanced trainees should start with 20 to 30 pounds. The Workout: Eight rounds of alternating 30 seconds of work with 30 seconds of active rest. Contributor: Jim Smith, C. A kettlebell workout is one thing, but having to hoist two bells through the entire routine is another. The carries get your cardio going, and the other moves attack muscles from top to bottom. Perform two to three rounds total, resting 2—3 minutes between rounds. The goal is to accumulate as many calories as possible across all four intervals. Contributor : Josh Elmore, a certified strength and conditioning coach and owner of Conjugate Consulting in Charlotte, NC. Twitter: TheJoshua Elmore. The Workout: Perform this routine following a to minute dynamic warmup. Try to get each gasser done in under 45 seconds, resting as needed between sets. Contributor: Jared Groff, N. Instagram: jaredgroff. Ciresi takes a page from CrossFit with this high-intensity AMRAP session that hits the posterior chain with rowing and the pecs, shoulders, triceps, and core via pushups. If you need to break them up into smaller sets, do so but take minimal breaks. I like this workout because you can keep returning to it once a month and track your progress. See if you get more rounds the next time you do it. The Workout: As many rounds as possible in 20 minutes. Contributor: Robert Ciresi Jr.
High-intensity interval training - Wikipedia	Hig-intensity s Digestive health and fiber intake, hamstrings, core, triceps, quads, core. Verywell Tarining uses only high-quality sources, including peer-reviewed iHgh-intensity, to support the facts within our articles. Duration : 31 minutes. Jab cross: Keep your feet shoulder-width apart and your hands up at head level. Sweaty Betty Eco Yoga Mat £40 at Sweaty Betty.
Using High-Intensity Circuit Training (HICT)	Obesity The Centers for Disease Control and Prevention and the American College of Sports Medicine recommend minutes weekly of moderate-intensity aerobic exercise for modest weight loss, and even longer durations for additional weight loss. Type 2 diabetes HIIT should only be performed in people with diabetes who have well-controlled blood glucose levels, and should be avoided if one has diabetic retinopathy, which increases the risk of detachment of the retina. References Thompson WR. Volume 25; Issue 1: Taylor JL, Holland DJ, Spathis JG, Beetham KS, Wisløff U, Keating SE, Coombes JS. Guidelines for the delivery and monitoring of high intensity interval training in clinical populations. Progress in cardiovascular diseases. American College of Sports Medicine. Martland R, Mondelli V, Gaughran F, Stubbs B. Can high-intensity interval training improve physical and mental health outcomes? A meta-review of 33 systematic reviews across the lifespan. Journal of sports sciences. Ross LM, Porter RR, Durstine JL. High-intensity interval training HIIT for patients with chronic diseases. Journal of sport and health science. Costigan SA, Eather N, Plotnikoff RC, Taaffe DR, Lubans DR. High-intensity interval training for improving health-related fitness in adolescents: a systematic review and meta-analysis. British journal of sports medicine. Beetham KS, Howden EJ, Fassett RG, Petersen A, Trewin AJ, Isbel NM, Coombes JS. Korman N, Armour M, Chapman J, Rosenbaum S, Kisely S, Suetani S, Firth J, Siskind D. Psychiatry research. Ribeiro PA, Boidin M, Juneau M, Nigam A, Gayda M. High-intensity interval training in patients with coronary heart disease: prescription models and perspectives. Annals of physical and rehabilitation medicine. Su L, Fu J, Sun S, Zhao G, Cheng W, Dou C, Quan M. PLoS One. Wood G, Murrell A, Van Der Touw T, Smart N. HIIT is not superior to MICT in altering blood lipids: a systematic review and meta-analysis. Leal JM, Galliano LM, Del Vecchio FB. Effectiveness of high-intensity interval training versus moderate-intensity continuous training in hypertensive patients: a systematic review and meta-analysis. Current hypertension reports. Costa EC, Hay JL, Kehler DS, Boreskie KF, Arora RC, Umpierre D, Szwajcer A, Duhamel TA. Effects of high-intensity interval training versus moderate-intensity continuous training on blood pressure in adults with pre-to established hypertension: a systematic review and meta-analysis of randomized trials. Sports Medicine. Sawyer A, Cavalheri V, Hill K. Effects of high intensity interval training on exercise capacity in people with chronic pulmonary conditions: a narrative review. BMC Sports Science, Medicine and Rehabilitation. In only 5 short minutes, this workout will have you contemplating surrender. Work through these 5 exercises for 45 seconds of work, and 15 seconds of rest. This dumbbell workout from All Out Studio 's High Power HIIT program by trainer Gerren Liles will help you to sculpt your chest, arms, and back while ramping up the pace. You'll be toast after these 15 minutes. Close-Grip Chest Press - 30 seconds. Close-Grip Chest Press with Crunch - 45 seconds. Close-Grip Chest Press with Crunch and Leg Lowers - 75 seconds. Squat Hold - 45 seconds. Renegade Rows - 30 seconds. Weighted Walkout to Renegade Row - 45 seconds. Weighted Walkout to Renegade Row to Knee Raise and Twist - 75 seconds. Dumbbell Over-the-Shoulder Chops - 30 seconds. Squat and Over-the-Shoulder Chops - 45 seconds. Squat Thrust and Over-the-Shoulder Chops - 75 seconds. Cooldown Stretch - 45 seconds. Nellie Barnett, CPT , packed everything you need in this quick minute workout you can do right from your living room. Block A:. Block B:. Block C:. With only second working periods, this workout from David Pegram, C. Add it to the end of a leg day to get your cardio in while finishing off the lower body. Designed by MH fitness director Ebenezer Samuel, C. These minute workouts are designed to keep you moving even when your schedule is at its busiest, from just a handful of exercises that you can do anywhere. AMRAP 1. Complete as many rounds as possible of the following circuit. Rest as needed between reps and sets. Complete all of the moves in order as fast as you can in each minute, then rest til the start of the next minute. Complete 10 rounds. Do each move a minute, working for 40 seconds, then resting 20 seconds. Alternate back and forth for four rounds. Spend five minutes attacking Circuit 1 below, aiming to complete as many rounds as possible. Rest for one minute, holding a plank. Then take on Circuit 2, aiming to complete as many rounds as possible in four minutes. Circuit Complete the entire circuit in each minute, working to move as quickly as possible. After each round, add one rep to your each exercise in the circuit. Do 10 rounds or work until you can no longer complete all your work in each round. Start with one full minute of mountain climbers. Then repeat the three exercises below in order, working for 40 seconds on, then resting for 20 seconds. Do three rounds. Do two rounds of the below circuit. The first time through, do each move for 30 seconds, then rest 30 seconds. The second time through, do each move for 40 seconds, then rest 20 seconds. Finish with a one-minute wall-sit and a one-minute plank. Hook punch: Swing your arm towards the bag with your elbow kept up at shoulder level. Rotate your body and pivot your corresponding foot as you swing the hook punch. This workout involves the popular TRX suspension trainer. There will be 6 exercises to go through consecutively without rest. Keep the intensity high throughout each movement. After all of the 6 exercises are completed, have your client rest for seconds and then repeat the circuit more times. Jump squats: Stand shoulder-width apart and stand far enough away so that there is tension in the straps when you hold the handles. Keeping the handles in place, squat down and jump up on your way back up. When you land, go into the squat right away and repeat the movement mentioned above. Back rows: Keep your feet together and hold the handles. While keeping your arms straight, walk your feet forward until there is tension in the straps. Pull yourself up by retracting your shoulder blades back and down. Keep your core tight and a neutral back throughout the movement. Single leg squats: Get in a similar position as you did in the jump squats. However, this time, anchor one foot on the ground and raise the other foot straight out in front of your body with your knee straight. While keeping tension on the straps, bend your knees down and your hips back into a squat position. Keep your heel on the ground and your knees above your ankle. Return to the starting position and repeat. Alternate between bringing your left and right knee to your chest as fast as you can while maintaining a straight back. Plank: Get into the same position as in the mountain climbers and stay in the starting position.