High intensity interval training sessions are commonly called HIIT workouts. This type of training involves repeated bouts of high intensity effort followed by varied recovery times
Beginner: Try to complete total of 400 reps during the week
Intermediate: Complete 400 reps over the course of the day. Break it down into 4 parts
Advanced: Stop playing and knock it out in one session
100 Jumping Jacks
- Stand in a straight position with your feet together, arms fully extended, hands by your sides, and toes pointed forward. ...
- Next, slightly bend your knee in a rapid movement, jump your feet out to your body's sides, swing your arms out to either side and raise them above your head.
100 High Knees
- Stand with your feet hip-width apart. Lift up your left knee to your chest.
- Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.
100 Skaters
- Lean forward, jump to the right, bring your left foot behind you, and bring your left arm in front of you.
- Jump to the left, bring your right arm in front of you and your right foot behind you.
- Repeat this side-to-side movement until the set is complete.
50 Squat Twists
- Step 1: Stand with your feet shoulder width apart and squat down till your knees are at a 90 degree angle.
- Step 2: Stand upwards and jump up in the air.
- Step 3: Rotate 90 degrees in the air and then land and repeat the same squat motion but this time rotate back 90 degrees the other way.
- Step 4: Repeat this motion for the desired amount of repetitions.
50 Plank Jacks
Your body should be in a straight line from your head to your heels. Engage your abs to help protect your lower back from injury. Jump both feet out wide to each side as if you were doing a horizontal jumping jack. Stay in plank position as you quickly jump your feet back together. 