Exercise Guide
Scientific studies show that high-intensity interval training (HIIT) can deliver cardiovascular and metabolic benefits similar to much longer runs, with the added bonus of building muscle.
1. Windshield Wipers
Lying on back, legs at 90°. Rotate legs side-to-side while keeping core tight and back flat.
20 Total Reps
2. Push-Ups
Keep hands wider than shoulders. Maintain a straight back; drop to knees if needed for form.
15 Reps
3. Ab Crunch
Feet flat. Reach one hand toward the opposite knee, alternating to hit obliques.
8 Reps per Side
4. Step-Up
Use a steady step or chair. Keep shoulders relaxed and back straight throughout.
15 Seconds
5. Squats
Hips back as if sitting in a chair. Keep weight on heels and chest upright.
15 Reps
6. Triceps Dip
Use a chair edge. Bend arms to lower buttocks toward floor, then push back up.
15 Reps
7. Plank
Elbows under shoulders. Body in a straight line. Squeeze glutes and abs tight.
15 Seconds
8. Running in Place
Jog on the spot. For higher intensity, drive knees up toward the chest.
15 Seconds
9. Lunges
Step forward until both knees form 90° angles. Keep back straight and abs in.
8 Reps per Leg
10. Side Plank
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Balance on forearm and side of foot. Hold body in a rigid, straight line.
15s per Side
11. Wall Sit
Back against wall, thighs parallel to floor. Distribute weight through your heels.
15 Seconds
12. Straight Leg Crunches
Legs at 90°. Lower them slowly toward the ground without arching your back.
10 Slow Reps
