Beginners Exercise - Turning Up the Heat!

OK, this one looks tough...because it is! Read below for alternates to the exercise. Don't worry about how many reps you get through, just stay focused on the time, use an exercise timer and set it up to alarm for each interval and just do your best. Its a pretty quick work out and you should try to do some form of the exercise it calls for. If you have your family involved have them hold at stop watch or exercise timer on your phone and call out the exercise to change too. Only rest when it says to rest. The purpose of this type of workout is to use up glycogen stores as well as get your heart rate up. This type of exercise continues to burn calories for some time after you stop exercising so try to incorporate this into your week once or twice a week at least.

Alternate Exercises:

If your knees hurt or some other issues here are some alternates:

Jumping Jacks - Do step outs, instead of the hop just step to one side and then on the next one step the other direction keep the arm movement of a typical jumping jack.

Side to Side leaps, do wide side steps left and then back right. Step as far sideways as you comfortable can. Stretch it and push yourself on these.

Burpees: these are hard but one of the best exercise so work toward doing a full burpee eventually, if you are just starting out just get down into a full push up position and then get back up, if you can do the hop out do it, if not step out each leg separately.

Squat Jumps - just do a regular body weight squat as best you can, if you can't get down far, that's ok, just do your best like you are going to sit on a toilet. hold on to the back of a kitchen chair if you need to, if you feel it in your knees you are not sticking your butt out far enough.

Air jacks, do the same thing you did for jumping jacks.

Jumping Lunges - these are really hard and require some good balance. Women are much better at these than men, My guess is the child birthing muscles. If you cant do lunges do wide forward and backward steps. Step as far forward as you comfortably can (stretch it here), stand up and then go back with the alternate leg but stepping back as far as you can (again stretch it here).