Jump Squat Intervals
Ready for a challenge? This one is short and it sounds easy, but it's definitely not cake walk. Using exercises such as the jumping squats you engage a lot of essential muscles and make your body tired faster. This makes these exercises perfect for interval training.

Photo	Exercise	Sets	Reps	Comments
	Air Squat	1	5	Stretch out, warm up and do a couple of practice squats to start out.
	Jump Squat	4	30	Set your timer for 30 seconds and start doing jump squats. Do not stop until time is up. If you absolutely can't jump anymore, do regular squats. If you absolutely can't do a squat, try to do shallower squats instead. In any case, don't stop until it's time. Take a 30 sec break then move on to the next exercise.
	Lunge Jump	4	30	Perform lunge jumps for 30 seconds, then take a 30 sec break and move to the next exercise. If you can no longer do lunge jumps, do regular lunges instead.
	Thruster Press	4	30	Get ready for 30 seconds of thruster presses with medium to light resistance. Keep your pace steady so you can make it the whole time. Revert to overhead presses or push presses (using your legs) if you can't do anymore. You get another 30 sec break afterward.
	Step Jump	4	30	Last exercise in the set. Find a step or box and jump up onto it. If that's too difficult or dangerous, just jump over a line in front of you and jump back. Revert to step ups (one leg steps up at a time) or calf jumps if you can't do anymore. Take another 30 sec. break and then start at the beginning. Complete 4 total rounds.
	Run, Jog, or Walk	1	5	Total interval time should be 16 minutes. That's 4 rounds at 4 minutes per round. Each round was half work, half rest. Try to walk for a few minutes to cool down. Stretch out and relax... you're done.

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