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Being busy isn't an excuse

We all know that it can be hard to fit everything in on the best of days, unfortunately fitness is one of the first things to fall off the to-do list when things get busy. 

Just 20 minutes of exercise can help increase your metabolism and working out intensely for just 3 minutes can spur calorie burn throughout the day giving you the ability to burn an extra 200 calories. So to make sure you don’t let your workout slip off todays list here are a list of exercises that you can do at high intensity to get your muscles moving and your calories burning. 

You can break these exercises into 30 second or one minute intervals to make it more manageable. Choose five to do as a mini circuit at full speed for 30 seconds each!

Jumping jacks

These do-anywhere moves pump up your heart rate in no time. Easy to do try 3 sets of 10 as quick as you can while maintaining form and range of motion.

Mountain climbers
This cardio move helps strengthen both your legs and core muscles. Start in a traditional plank with your shoulder over hands and your weight just on your toes. Bring you right knee forward to your chest with your toes just off the ground. Return to original position and then switch legs. Keep switching legs until it feels like you're running in place. Try doing this in 1 minute sets, three times.  

Burpees are one of those exercises that everybody loves to hate, but they offer so many benefits and they are perfect for quick work day workouts. 

Stand straight, then lower into a squat position with your hands on the floor in front of you. Kick your feet back into a push-up position and immediately drop your chest to the floor. Finish the push-up and return your feet back to the squat position as fast as possible and then jump up into the air as high as you can. 

Moving from standing to squatting to push-up position at speed is going to challenges all your muscles. We know it’s tough so just try 2 sets of 10 to begin with.

Running up stairs seems pretty simple but it is a great way to tone your legs in the fastest way possible. If you want to target your gluts and get a toned but try skipping a few steps to widen your range of motion. Run up and down the stairs at home or at your office, just be careful.

Walking lunges

These lunges help you develop balance while strengthening your core and lower body. Make sure your form is correct to prevent knee or ankle strain. By taking a longer step you target your hamstrings, but and thighs. You can also try a reverse lunge to push past plateaus and target supporting muscles.

High knees

Run in place while you lift your knees to your chest while engaging your core and pumping your arms. The goal should be to keep your knees high and maintain a straight back with good posture as you do your speed bursts. Go as hard and fast as you can for 3 one minute intervals.

Lateral hops
Doing these will get your calves burning and your heart rate pumping. Make small jumps side to side as if you are jumping over an invisible line. Keep your feet together and maintain for 1 minute bursts. This is a great way to simulate skipping which has so many heart and lung benefits.

Jump squat

Start by doing a regular squat, then tense up your core and jump up in a strong burst. When you land, lower your body back into the squat position to complete one rep. Remember to control your landing, don’t just crash to the ground. Make it a soft and quiet landing because it will get your supporting muscles activated.

Box step
Find a step, stool, box or park bench and lightly tap your left toes to the box, then jump to switch feet, bringing the right toes up. Do three sets of 10 on each foot as quick as you can with good posture and arms pumping. 

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