Half jacks and squats. 1 round consists of a ‘Half-Jack’ and a ‘Squat’. Do it for 30 seconds, rest for 10 seconds and then do another 30 seconds.
5 rounds for Level 1, 10 for Level 2 and 15 for Level 3. Good luck!
Disclaimer: Do not perform these exercises if you have any injury, get rehabilitation first. If you get short of breath, feel fatigued or tired during any of these workouts, stop and take a break. Consult a doctor/trainer if necessary before starting any workout session. Children should do them under supervision of an adult.
These workouts are taken from the Darebee 30 days of HIIT program.