Are you looking for a compact workout that will burn extreme calories? Look no further!
This workout will have you dripping in sweat and pushing yourself past your comfort limits! Not only will it tone up your legs and abs, it will also condition your heart with both the intervals and plyometrics!
I hope you guys have fun doing this and I know I will! I plan on doing it tomorrow morning! Yay!
*Remember to consult with your doctor before trying out a new workout program!*
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Intervals and Plyometric Workout
Treadmill Intervals
| Time | Speed | Incline |
| 0-1:00 | 4 | 0 |
| 1:00- 2:00 | 8 | 0 |
| 2:00-3:00 | 4 | 0 |
| 3:00-4:00 | 8.2 | 0 |
| 4:00-5:00 | 4 | 0 |
| 5:00-6:00 | 8.4 | 0 |
| 6:00-7:00 | 4 | 0 |
| 7:00-8:00 | 8.6 | 0 |
| 8:00-9:00 | 4 | 0 |
| 9:00-10:00 | 7 | 6 |
*Make sure to time your circuits*
- 50 Jumping Lunges
- 30 Push Ups
- 50 Jumping Squats
- 1 Minute Plank Hold
- 100 Mountain Climbers
- 1 Minute Plank Hold
- 50 Speed Skaters
Repeat the intervals and circuit three times trying to get a faster time on the circuit every time you do it!
*This is one challenging workout, are you ready for it?
The workout will probably take about 50-55 minutes to complete!
Like always, remember to have fun and feel free to adjust the speed on the intervals according to your own fitness level. Make sure you really push yourself on them!
*Note- if you don’t have a treadmill available, just use any piece of cardio and adjust the setting accordingly!
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This workout is what I plan on doing tomorrow morning and I can’t wait to challenge myself and my muscles!
If you guys have any questions on the exercises, please leave a comment below or shoot me an email at trainerkjirsten @ aol .com and I can post some videos! 
I hope you all have a great night and I will see you back here tomorrow with my new chopped hair! Yes, I chopped my hair and I don’t know what I was thinking…I’ll post the pictures tomorrow!
