FULL BODY BURN (No equipment, 20-30 minute HIIT workout)

Directions: Set your timer! Perform each exercise for 30 seconds followed by 30-60 seconds of rest. Complete 3-4 rounds before moving on to the next set.

Set 1:

Plank

Alternate: standard push up, modified push up (on knees)

Up down plank (Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank. Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.)

Alternate: double leg lift, knee crunch (Lay on your back with arms by your sides or under your tailbone. Keeping your legs as straight as possible, lift feet overhead. Lower legs without letting them touch the floor. Next, bring knees to chest by tucking. Extend legs and repeat.)

Mountain climbers (Hold a plank position. Drive left knee to chest, then repeat on the right side. Beginners may march while advanced should run)

Set 2:

Alternate: Left lunge, Right lunge, squat

Left leg reverse lunge, forward high kick

Right leg reverse lunge to forward high kick

Alternate: bodyweight squat, jump squat