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This full body interval workout is loaded with 15 different exercises, each varying between 30 seconds and 1 minutes. Get ready to move, push your heart rate and challenge your body. The rewards are all yours! 

Total workout time: 40 minutes
Equipment needed: none

Warm Up: 5 to 10 Minutes

Note: This workout does require a sidewalk, treadmill, or another piece of cardio equipment that will let you perform a cardio sprint (see below). Keep in mind, if you can’t run, substituting any other form of cardio at a high intensity will still work!

All exercises that are bracketed with a ** indicate this is a high intensity interval. Effort level should be high and heart rates should elevate as well.

Warm Up: Spend at least 5 to 10 minutes warming up by jogging, walking briskly. 

1 Minute Alternating Lunges
30 Second Straight Arm Plank
1 Minute Jumping Jacks
30 Second Straight Arm Plank
1 Minute High Knees
30 Second Straight Arm Plank
1 Minute Small Arm Circles
30 Second Wall Squat
1 Minute Speed Skaters
30 Second Wall Squat
 1 Minute Supine Bridge
30 Second Wall Squat
**1 Minute Cardio Sprint**

(REST 2 min, repeat two more times)