This High Intensity Interval Training is a simple set of 30-second sequences: 20 seconds at a high-intensity pace followed by 10 seconds of rest. You’ll repeat the set of exercises 3 times for a fast, effective 15-minute workout.

      Movement 1: Jumping Jacks with band

• *  Pull band taut between hands, shoulder distance apart.
• *  Jump out, push band out.
• *  Jump in, pull band in.
• *  Repeat for 20 seconds.

`      Movement 2: Jack Squat with band

• *  Jump out into squat, band taut, shoulder distance apart, arms lifted.
• *  Jump in, straighten legs, feet together, lower arms to shoulder distance.
• *  Repeat for 20 seconds.
  

  Movement 3: Cross Taps with band

• *  Holding band taut, right leg steps behind you, tapping floor to left.
• *  Left arm crosses in front of you, tapping floor to right.
• *  Alternate sides for 20 seconds.
  

  Movement 4: Lateral Leaps (or Steps) with band

• *  Holding band taut, shoulder height, alternate hops/steps to right and left.
• *  Repeat for 20 seconds.
  

  Movement 5: Burpees with band

• *  Holding band taut, jump and reach arms up.
• *  Squat down, hands to floor, kick legs out to plank position.
• *  Jump legs forward to squat, stand up.
• *  Jump, reach arms up.
• *  Repeat for 20 seconds.