You've made it to the FINAL WORKOUT of the Summer Sculpt Challenge! CONGRATULATIONS!
This last HIIT session is performed in intervals of 25 seconds on and 40 seconds off (break) between rounds for each exercise. You can use an interval timer app like SIT for setting times for the rounds, action and breaks.
BODYWEIGHT SQUATS
3 rounds X 25 secs
Stand with your feet shoulder-width apart and toes slightly pointing out. Bend at the knees and lower your body by dropping your hips while keeping your heels on the floor. At the bottom, push back up explosively to the starting position.
HIGH KNEES
4 rounds X 25 secs
Stand with your feet hip-width apart. Lift up your left knee to your chest and switch to lift your right knee. Continue alternating legs at a quick pace.
JUMP SQUATS
3 rounds X 25 secs
Stand with your feet shoulder width apart. Lower yourself into a squat by bending your knees, going as low as you can. Jump upward explosively as high as you can.
4 rounds X 25 secs
Stand with your feet hip-width apart. Lift up your left knee to your chest and switch to lift your right knee. Continue alternating legs at a quick pace.
3 rounds X 25 secs
Stand with feet shoulder-width apart. Jump with your left leg forward and right leg back into a lunge, keeping both knees at a 90-degree angle. Jump switching legs mid-air and land in a lunge with right leg in front. Continue this movement without pauses between switching legs.
Stand with your feet hip-width apart. Lift up your left knee to your chest and switch to lift your right knee. Continue alternating legs at a quick pace.
Place your foot on the chair (or bench/step) so your knee is at a 90-degree angle. Step up leading with left foot, then bringing right foot onto the chair. Switch legs.
Stand with your feet hip-width apart. Lift up your left knee to your chest and switch to lift your right knee. Continue alternating legs at a quick pace.