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High low exercises are good for fat burning and strength training using your own body weight. First you will need a towel and water for drinking during your exercises, you can start with the warm up for 10 minutes matching on the spot for 2 minutes then you lift your knees up high higher than your lower tummy or stomach and go back to matching normal. Repeat all until you have done your 10 minutes.
After your warm up the first exercise is the:
INCHWORM: Stand with your feet wide and core tight. Bend from the waist, place hands on the floor and walk hands forward keeping legs straight. When you arrive in a high plank quickly walk hands back toward feet and stand and do 1 rep push up then repeat this for a count of 15 times.
MOUNTAIN CLIMBER TWIST: From a high plank position with the tummy or stomach tight lift left knee in toward right elbow then right knee in toward left elbow keeping your palms flat on the floor always. It will be a twist from your side tummy , continue to alternate as quickly as possible without hiking hips. For this you will do each knee a repetition of 20 times then you move to next exercise.
PLANK TO KNEE TAP: From a high plank position with core engaged shift back and pike hips as you lift right hand to tap left leg or the shin part if you are more flexible you can touch your ankles. Return to high plank position and repeat on the other side. Move through the exercise as quickly as possible while maintaining good form. Repeat this move from each side for about 15 to 20 times depending on your fitness level.
SKATERS: You start by standing with your feet hip width apart and a slight bend on your knees, jump to the right with right foot landing lightly on the ball of your right foot and lift swinging left foot behind right leg. Do not put weight on left foot, immediately jump to the left with left foot allowing right foot to lift and swing behind left leg. Alternate and do repetitions of 15 to 20 each leg.
LONG JUMP WITH JOG BACK: You stand with your feet hip width apart and a slight bend on the knees, then you swing both your arms back and bend a little deeper and swing arms forward. Jump forward as far as possible with both feet landing lightly on the balls of your feet as quickly as possible jog backwards to start and bend your knees to do the jump again going deeper with your knees bend and swing arms again jumping forward repeat all this with a count of 15 times 10 if your are not very fit.
WIDE MOUNTAIN CLIMBERS: Doing the plank position with palms flat on the floor with your tummy or stomach tight you bring right foot forward to the outside of right hand so you are in a low lunge position. Jump and switch feet in midair so that you land with your left foot to the outside of your left hand with your right foot straight back.
Do a repetition of 12 to 15. When you are done you can do your cool down and stretch it out then you will be done with your workout.
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