HIIT
MIIT
Core
Arms
Legs
100
HIIT for 100
30 seconds of jumping jacks
100
MIIT for 100
30 seconds of high knees
100
Core for 100
30 seconds of hip bridge dips
100
Arms for 100
30 second tricep dips
100
Legs for 100
30 seconds of bicycle kicks
200
HIIT for 200
30 seconds of lunge jumps
200
MIIT for 200
30 second side-lying hip abductions
200
Core for 200
30 second leg raises
200
Arms for 200
15 seconds for each - small and large arm circles
200
Legs for 200
15 seconds for each leg - leg circles
300
HIIT for 300
30 seconds of squat jumps
300
MIIT for 300
30 seconds of mountain climbers
300
Core for 300
30 seconds of lemon squeezers
300
Arms for 300
30 seconds of pushups
300
Legs for 300
15 seconds each leg - skater jumps
400
HIIT for 400
30 second forearm plank
400
MIIT for 400
30 seconds of planks to downward dog
400
Core for 400
30 second bicycle crunches
400
Arms for 400
30 seconds of tricep push-ups
400
Legs for 400
30 second side plank leg raises
500
HIIT for 500
30 seconds of burpees
500
MIIT for 500
30 seconds of deadbugs
500
Core for 500
30 seconds of russian twists
500
Arms for 500
30 seconds of planks to pushups
500
Legs for 500
30 second squat hold