20 minutes: Hiit your fitness goals

20 minutes: Hiit your fitness goals

Hot Feet:
Stand with your feet a little wider than hip width and arms relaxed by your sides. Begin to move your feet as fast as you can while lowering down a little into your legs and bringing your hands up by your chest, palms facing out. The quicker you can get your feet firing, the more you will burn. To modify this, you can slow your pace or you can run in place, relieving some of the tension off of your calves.

Star-Jump Burpees:
Begin with your feet hip width apart and your arms relaxed by your sides. Begin to bend your knees and lower your hands down to the ground. Then, hop your feet back to a plank-position, making sure your hips are low and your shoulders are in line with your wrists. Next, hop your feet back up towards your hands. Finally, get the power to jump up from this crouching position and have your arms and legs shoot out to the sides like a star. Repeat by jumping back down and hopping it back to plank. To modify, you can step, rather than hop, through all of these moves. Taking it slowly will also make it easier.

Front Kick/Lunge Back:
Begin with your feet hip width apart and your arms relaxed by your sides. Kick your right leg out by flexing your right foot, leaning back, and staying grounded in your left leg. It’s best to think of a kick as an quick ‘out-in’ motion. The moment you put your right foot back down, hop your left foot back for a low lunge, while reaching the floor with your left hand and staying low in your right leg. Your knee should be in line with your toes on your right leg. Then, in a pendulum type motion bring your left leg back to center as you kick your right leg out. To modify this, you can take it slowly and step the move. To advance, really power your kicks out (it isn’t about the height) and get into a low lunge when you go back. Do 20 seconds on one side, rest for 10 seconds, and then do 20 seconds on the left.

Jump Knee Taps:
Begin with your feet hip width apart and your arms relaxed by your sides. Start by bending your knees, engaging your core, and jumping up as your knees hit the palms of your hands. Then land back down and lift up again, tucking your knees and hitting them to the palms of your hands. To modify this move, you can step it rather than jump it and do one knee up towards the palm of your hand at a time.