Perform for 20 seconds, then rest for 40 seconds. Repeat for 5 sets. Butt kicks target the hamstrings while also stretching the flexors and quadriceps. They're an excellent warm-up exercise, gradually increasing heart rate.
Perform for 30 seconds, then rest for 60 seconds. Repeat for 6 sets. Jump squats are a dynamic lower body exercise that boosts calorie burn and enhances explosive power.
Perform for 30 seconds, then rest for 60 seconds. Repeat for 6 sets. Plank jacks engage the core and elevate the heart rate, aiding in fat reduction and stamina improvement.
Perform for 20 seconds, then rest for 40 seconds. Repeat for 5 sets. Mountain climbers are a full-body exercise that strengthens the core and legs while burning calories.
Perform for 30 seconds, then rest for 60 seconds. Repeat for 6 sets. Burpees are a high-intensity exercise that targets multiple muscle groups and maximizes calorie expenditure.
Perform for 30 seconds, then rest for 60 seconds. Repeat for 6 sets. Jumping lunges target the lower body while also improving cardiovascular fitness and explosiveness.
Perform for 30 seconds, then rest for 60 seconds. Repeat for 6 sets. Forearm plank strengthens the core and stabilizing muscles, promoting overall calorie burn and core stability.
Perform for 20 seconds, then rest for 40 seconds. Repeat for 5 sets. Dumbbell squats target the lower body and core, providing a full-body workout that enhances strength and burns calories.