Get comfy and run This aerobic circuit must be completed four times. For novices, try running for 1 to 2 minutes on the spot or jogging for 20-30 seconds as fast as possible. Take a break, drink water, and prepare for the next round.
Spot run
To burn more calories, do at least four sets of 50 high knees on each leg at a fast speed. Get things done quickly.
High knee
Starting in plank Slowly shift weight to your right forearm. Straighten your left arm in front. Hold for three seconds with a firm core. Slowly return your arm to its starting position, switch arms, and repeat for 2 to 3 sets of 10 repetitions.
Plank
Lying sideways with legs in a long line, elbow under shoulder, forearm flat on floor. Separate feet for stability or pile them for difficulty. Form a straight line from head to feet by engaging your core and elevating your hips. Hold 15–30 seconds. Top hand on hip (easier) or upward (harder).
Side plank
Start in plank position with hands spread apart, back straight, and core engaged. Bring your right knee to your chest and switch legs, maintaining a strong core and a low hips.
Mountain climber
Start in a plank with feet together, shoulders over wrists, and body straight. Jump like a jack with your feet wide and buttocks down. Your feet should reunite.
Plank jack
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