Set the timer for 15 rounds with 10 seconds of rest and 30 seconds of work.
There are 5 exercises you will do, 3 times through. You won’t get much rest – just enough time to get ready for the next exercise. If you need more than 10 seconds rest you can change your interval timer to allow for more rest. Your workout will be longer than 10 minutes then.
Write down how many of each exercise you do.
1. High knees
Run in place with your core tight, knees lifting up as high as you can. Run quickly. Each leg up counts as 1 rep.
2. High plank with knees to opposite arms
Hold the plank position (push up position) on your hands and feet and cross your left knee to your right arm, then right knee to your left arm. Each knee cross counts as one rep.
3. Squat with alternating kicks
Squat back as deep as your comfortably can go and when you push up, kick your leg forward. Alternate between legs. Each squat/kick counts as 1 rep.
4. Mountain climbers
Start with your hands and feet on the ground, 1 leg closer to your torso than the other. Switch your legs back and forth between the close and far position. Really contract your abs during this exercise.
5. Tuck crunch
Lay on your back with your arms and legs extended. Lift your legs off the ground about 2 inches. Take your arms out and around like you would make snow angels and at the same time lift your legs up into a bent crunch. Your upper body will meet your lower body and your arms will slightly hold onto your knees. Return to the starting position and try to keep your feet elevated.