5 circles of hell: fun cardio with serious leg workout

What is needed

Jump rope, regular timer, rug (optional, it is possible without it).

How to do a workout

Set a timer for 25 minutes. Start the first exercise from the beginning of the first minute, do the specified number of times, and rest the remaining time. Begin the second exercise from the second minute. This format is called EMOM (every minute on a minute). When you have completed all five exercises, rest the rest of the last minute and start over. In total, you need to do five circles. If you do not feel the strength to continue, stop at the third.

If you cannot complete some (or all) of the exercises in 45 seconds and you start to choke, reduce the number of repetitions, as indicated below in parentheses.

Jumping rope with a high rise of the thigh - 60 times (40 times).
Plank with thigh touching the floor - 20 times (10 times).
Leap to the side and raise the knees to the chest - 10 times (6 times).
Push-ups and knee-to-shoulder / knee-to-shoulder without push-ups - 10 times.
Side lunges - 20 times (10 times).

How to do exercise

Jumping rope with a high rise of the hip

Make a couple of normal jumps and let's go! Run on half-toes, raise your knees higher, do the exercise at a pace. If you don't have a rope, replace jumping with a high-rise running.

Thigh-touching plank

Stand in a plank on your elbows, tighten your abs and buttocks so that the body is stretched in one straight line. Take turns touching the floor with your right and left hips. One touch counts at a time.

Jump to the side and raise the knees to the chest

Perform a wide jump to the side - as far as possible, as if jumping over a puddle. Place your foot and jump up, trying to reach your chest with your knees. Repeat the same on the other side. A bunch of jumps to the side and up is counted at one time.

Push-ups and lifts of the knees to the shoulder / knees to the shoulder without push-ups

During push-ups, touch the floor with your chest and hips. Make sure that your elbows are facing back, not to the sides. After push-ups, pull your knee to the opposite shoulder, and then to the same shoulder. After the next push-up, do the same for the other leg.

If this is difficult, choose the no push-up option.

Side lunges

Lunge to or below hips parallel to the floor. Do not bring your legs together after a lunge - immediately make a movement in the other direction. Do not round your lower back, but keep your back slightly arched.

Write in the comments if you liked this interval, whether the load and rest was enough. And if you haven't tried the previous home circuit and interval workouts, be sure to do so. There are many interesting exercises and different formats for their implementation.