Kayla’s High-Intensity Interval Session
BEST FOR: Blasting fat HOW TO DO IT: Set your timer for seven minutes, and aim to complete the following circuit as many times as you can before it goes off. Then, if you’re up for it, have a quick rest and do another seven minutes. Repeat four times (that’s 28 minutes).
1 REVERSE LUNGE + KNEE LIFT
Stand with your feet slightly wider than shoulder-width apart. Take a big step back with your left foot, bending both legs to around 900. Your front knee should be over your ankle and your back knee hovering just off the floor [A]. Straighten to standing, shifting your weight to your right leg and bringing your left knee up to your chest [B]. Bring your left leg back down into a reverse lunge. Alternate 12 reps per side, for a total of 24 reps each.
2 SNAP JUMP
Start in a standing position, feet slightly wider than shoulder-width apart. Bend at the hips and knees into a crouch and place your hands on the floor in front of your feet [A]. Kick both feet backwards to extend your legs behind you, resting on the balls of your feet [B]. Jump forward, back towards your hands, keeping feet shoulder-width apart. That’s one rep. Do 20 reps in total.
3 CROSS MOUNTAIN CLIMBER
Start in a plank position with both hands on the floor beneath you, resting on the balls of your feet. Keeping your right foot on the floor, bring your left knee into your chest, diagonally towards your right elbow [A], then return to the starting position. Keeping your left foot on the floor, bring your right knee into your chest, towards your left elbow [B], then return to the start. That’s one rep; do a total of 40 reps. Yep, that’s right – 40.
4 SIDE-TO-SIDE CRUNCH
Start flat on your back, knees bent and right foot on the floor. Rest your left ankle below your right knee. With your hands behind your ears, slowly lift your head and shoulders off the floor, twisting your torso to the right so that your right elbow touches the floor [A]. Then twist to the left to bring your right elbow across your body to your left knee, keeping your knee still [B]. Release your torso back to the right; repeat for 12 reps. The fun’s not over yet: switch legs and do 12 on the other side.