30 Minute Metabolic Rev-up


High knees

Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable.

The arms should be following the motion. Touch the ground with the balls of your feet

Sumo squat punch

Come into a wide sumo squat; punch to the left then right.

Return to standing and repeat.

Butt kicks

Stand with the knees close together, arms either down by the side of behind on top of the bottom. Flex your left knee and the left leg behind you so it touches the glute, return that leg to the floor and repeat with the right leg.

The quicker you can perform this the better.

Mountain climbers

Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms.

Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can.

Return to the starting position and repeat with your left leg.

Side to side skaters

Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle, and don’t let it touch the floor.

Reverse direction by jumping to the right with your right leg. This completes one rep.


Stand with your feet hip width apart. Hold your hands just to the outside of your left ankle as in a squat position and engage your core.

In one movement pull your arms past your right shoulder as your torso rotates to the right. Return to the starting position.

Complete the required number of reps on one side then do the same amount of reps on the other side starting on your outside right ankle and rotating your torso to your left

Curtsey lunge side kick raise

Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.

As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position.

Return to standing, and switch sides to complete one rep.