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HIIT 30 min session

 Jump for Joy

Plyometric exercises are a sure fire way to torch fat fast. This routine combines some of the best jumping moves you can do for a killer cardio session. Do the full circuit below as quickly as possible (you may even finish in less than 30 minutes!) anytime, anywhere. It’s perfect for traveling!
Exercise Descriptions
High knees: Run in place, bringing your knees up to your chest as high as you can, pumping your arms as quickly as you can.

Bodyweight squats: Stand with feet hip-width apart, hands behind head (or straight out from your shoulders if you prefer). Push hips back and bend knees to lower into a squat. Thighs should be parallel to the ground. Press back up to standing. That’s one rep.

Push-ups: Start in straight-arm plank position with hands slightly wider than and in line with shoulders. Brace core and squeeze glutes as you lower body until chest nearly touches the floor. Pause at the bottom, and then push back to the starting position as quickly as possible. That’s one rep.

Alternating lunges: Stand tall with feet hip-width apart. Step forward with right foot, bending both knees so right knee is over ankle, left heel lifted. Step back to starting position and repeat with left leg to complete one rep.

Butt kicks: Stand tall with feet hip-width apart. Kick heels up towards your glutes, pumping arms back and forth as quickly as you can. Continue at a quick pace until you’ve completed 75 reps.

Mountain climbers: From a full plank position, alternate “running” knees into chest as quickly as you can. Keep core engaged the entire time, and push speed as much as possible without compromising form.

Leg raises: Get down on all fours with palms flat on the ground and shoulder-width apart. Without allowing back to rise or round, keep core engaged as you bend right knee and lift leg up until right thigh is parallel to the floor. Slowly lower back down to the starting position. That’s one rep. Do 25 reps on right side and then repeat on the left.