Complete the full circuit then proceed to HIIT running portion. If you do not have a treadmill, you can complete the run outside or complete 5 rounds of the circuit rather than 3

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Start in a high plank position
- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross body mountain climbers

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping jacks

- Begin in a standing position in front of a bench/box/elevated platform
- Bring the right leg up onto the box/bench and push through your heel to stand up
- Bring the other leg up and drive the knee up while engaging the core
- Step down with the knee drive leg and lower back down to the ground
- Switch legs and repeat

Alternating Step up + Knee Drive

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable
-Engage core

High knees

HIIT

1 minute walk (2-4 mph)
30 second jog (4-6 mph)
30 second sprint (7-10 mph)

(5 rounds total)

HIIT + Core (Home/Gym)

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