This document provides a 4-song circuit workout routine with different exercises to complete during each song. Each song lists a series of bodyweight exercises paired with rep counts to perform consecutively without rest during the song, with 1-2 minutes of rest between songs. The goal is to complete the entire circuit in less than 20 minutes by pushing yourself during the high intensity interval training (HIIT) routine.

1. Water Count:
Date:
Time Food Calories Fat Sugar
Total:
Each of these was designed to be completed in the length of
an average song. 4 are listed. Do as many as you can! Don’t
stop during the song, but take breaks between (no longer
than 1-2 minutes) Put on some catchy tunes and get going!!
SONG ONE! -To save some time during your workout, try
30 Jumping Jacks *10 Squats to read over and have your set up for
**50 Russian Twists 20 Crunches incline pushups & weights/bars ready & easy
*10 Side Lunges `5 Jump Squats to grab.
15 Second Super man 30 Jumping Jacks
SONG TWO!
40 Knee Highs 15 Vertical Leg Crunches
~10 Incline Pushups(hands) 20 Jumping Jacks
12 Jackknife Sit-ups (Each leg) 5 Burpees
30 Mountain Climbers: 40 Jumping Jacks
**30 Russian Twists:
T SONG THREE!
30 Jumping Jacks 50 Bicycyles
~10 Incline Pushups (toes) **5 Sit Ups
10 Standing Calf Raises *10 Squats
**15 Crunches 30 Jumping Jacks
SONG FOUR!
*Bar with 10-15lbs. Push yourself.
20 Jumping Jacks 20 Butt-Kickers
** 5lb plate, just hold in hands.
10 Tricep Dips 15 Vertical Leg Crunches
~Get a box and 2 risers under each side or
`5 Jump Squats **30 Russian Twists
a stair.. Put hands or toes on box or
10 Jackknife Sit ups *10 lunges each leg
stair.
30 Jumping Jacks
` When doing jump squats, go as low as
you can while still keeping your knees
over your toes
Train INSANE! Or Remain the same. Come on, it’s less than 20 minutes. You can do it.

2. Water Count:
Train INSANE! Or Remain the same. Come on, it’s less than 20 minutes. You can do it.