The 30-second interval workout is a great way to improve your cardiovascular fitness without going for a run. Perform each exercise for 30 seconds at your maximum intensity and speed, and then perform active rest for 30 seconds by walking or jogging in place. Perform the full series through twice.
Start in a push-up position, balanced on your palms and feet. Bend both knees and press your hips backward toward your heels, extending your arms over your head. Don't allow your knees to touch the ground. This is the starting position. In a single movement, explosively extend your knees and hips, "shooting" your body forward and "catching" yourself in a push-up position. Immediately squat back into the bear squat and continue the exercise.
Stand with your feet shoulder-width apart, your knees slightly bent, your elbows bent and your hands forming fists in front of your face. In a single movement, hop up and twist your body to the left as you punch forward with your right arm. Immediately hop up and twist your body to the right as you punch forward with your left arm. Continue this back-and-forth, punch-and-twist movement for the entire interval period.
Hold a dumbbell in each hand in front of your hips, your feet slightly wider than shoulder-width apart, your feet angled outward. Tip your hips backward, bend both knees and squat down, lowering the dumbbells to the ground. Hop your feet behind you and together so you land in a push-up position. Immediately hop your feet forward and to the sides, landing where they started so that you're standing in a low, wide squat. While gripping the dumbbells, straighten your hips and knees and press yourself to standing.
Start in a push-up position, balanced on your palms and your toes, your body forming a straight line from heels to head. Your legs should be together. Keeping your torso fixed and straight, hop both feet out and to the sides. As soon as your feet touch down, immediately hop them back to the center. Continue this in-and-out hopping motion with your lower body for the full interval period.
Start in a push-up position, balanced on your palms and the balls of your feet. Bend your elbows and lower yourself toward the floor, stopping when your elbows form a 90 degree angle. Press yourself back up to the push-up position, but when your elbows are extended, lift your right palm off the floor and rotate your torso, opening up your chest to the right as you extend your right arm toward the ceiling. Hold the side plank position for one second, then rotate your chest back toward the floor as you place your right hand on the ground. Perform another push-up, and then perform a side plank to the opposite side.
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