FAT-BURNING CARDIO EXERCISES YOU CAN DO ANYWHERE AMANAH FITNESS VISIT

10 FAT-BURNING CARDIO EXERCISES YOU CAN DO ANYWHERE AMANAH FITNESS 2015. VISIT US @ WWW.AMANAHFITNESS.COM

THANK YOU FOR DOWNLOADING THIS EXCLUSIVE FREE FITNESS GUIDE FROM AMANAH FITNESS! My name is Amina Khan, and I m excited to be a part of your fitness journey! Amina Khan CANfit-PRO Certified Fitness Instructor Specialist The word Amanah means trust. We truly believe that our bodies are a trust to us from God. So it is our responsibility to learn how to care for our bodies! That s why I created AMANAH FITNESS. Our mission is to bring cutting-edge, professional fitness and health information to YOU, through healthy eating and exercise programs you can enjoy from the comfort of your home. We ve had amazing success with our exclusive weight loss plan, the 7 Day Jumpstart healthy eating program. I ve had clients lose 1, 2, 4, even up to 8 pounds in a single week by following my simple plan which teaches you how to easily maintain a HEALTHY LIFESTYLE, WITHOUT DIETING. But healthy eating and EXERCISE MUST go together! That s why I m so excited to share this new fitness guidebook with you! As a certified fitness instructor, I ve taught countless clients and students how to burn fat faster, develop muscle and get stronger. Over the years, I ve realized a shocking and unfortunate fact: most people do NOT know how to exercise effectively! Our bodies are amazing gifts. Our muscles are constantly adapting and become stronger to carry us through difficult tasks and our day-to-day life. However, if we do not USE our muscles, we start to LOSE our muscular ability. That s why in today s sedentary society, it is extremely important for us to learn how to TRAIN our muscles to maintain our strength. The most important muscular organ in our body is our heart A strong heart can pump more blood through our bodies with every beat, and keep pumping for a long time! Like all muscles, our heart becomes stronger as a result of exercise! Our entire body loves and craves exercise. The problem is, most people feel they are too busy to exercise! And, many people think that in order to see results, you have to exercise for a long time... Luckily, these myths are NOT TRUE! In fact, the MOST EFFECTIVE exercises for your body are actually the SHORTEST! Instead of spending long hours slaving away on a treadmill or bicycle, the most effective way to get in a good cardio workout is called INTERVAL TRAINING. The secret is by working VERY HARD for a SHORT interval of time (around a minute), before taking a tiny break to catch your breath. This is a unique way of training in which you get a VERY effective workout in a short amount of time. In fact, even 5, 10 or 15 minutes of interval training will leave you sweaty, breathless and feeling recharged and full of energy! But, don t worry. Interval training is truly for EVERYONE, no matter what your fitness level! This short guide is meant to teach you the basics of interval training, and features some of my favourite cardio moves that I love to use in my fitness classes. The best part is that not only do these moves give you an amazing cardio workout, but I ve created these exercises to also STRENGTHEN your entire body. There really is no better way to burn fat and get stronger and leaner at the same time! I want to make sure that this guide is perfect for YOU, so I ve included easier and harder modifications for every single move! No matter what your fitness level, I promise you can benefit from this style of training! On the next page, I m going to teach you exactly how interval training works, and how to use this guide to get the best results! So, let s get started! Your coach,

WHAT IS HIGH INTENSITY INTERVAL TRAINING? Interval training is, quite simply, one of THE BEST ways to train your body. It s fast, it s effective, it s fun, and ANYONE can do intervals, because you work at YOUR PERSONAL MAXIMUM POTENTIAL. Research has shown that interval training burns way more calories compared to other forms of cardio. High Intensity Interval Training (HIIT) allows you to increase your endurance and stamina, get stronger, and feel empowered in your exercise routines. So don t be scared of interval training! Young or old, and no matter what your fitness level, YES interval training can work for YOU. The basics of High Intensity Interval Training (HIIT) is alternating between high-intensity exercises or WORK PERIODS, followed by a SHORT active rest. All you need is a stopwatch (like the app on your cellphone!) and this guide full of amazing bodyweight exercises! PLANNING A WORKOUT In this guide and in my fitness classes, I use an interval of 50-10. That means that you work as HARD as you can for 50 seconds, and then REST for 10 seconds, and then REPEAT for a full cardio circuit of 5 minutes HOW TO USE THIS GUIDE Every page in this guide gives you all the information you need to succeed in your workout. I recommend you read over the pages featuring the exercises you are going to use before your workout, so you are familiar with the correct form. For each work period, you can pick any exercise you like from this guide. Easier exercises are listed earlier in this guide and more moderate to difficult exercises are included later. Go at your own pace and choose an exercise based on your fitness level. 5-MINUTE CARDIO CIRCUIT 50 SECONDS Pick an exercise in this guide, perform without stopping 10 SECONDS Walking recovery, catch your breath 50 SECONDS Pick an exercise in this guide, perform at full intensity for the entire 50 seconds 10 SECONDS Walking recovery, catch your breath exercise #4 Stand lightly on the balls of your feet, arms out to the side. AIR JUMP ROPE DIFFICULTY: easy to moderate depending on speed TARGET: cardio, core & calves, shoulders USE: ideal for warmups AND intense cardio drills Begin jumping in the air as you spin an imaginary jump rope with your hands. Make big circles from your elbows for more range of motion in your upper body. Continue jumping and spinning your rope as fast as possible. Maintain an upright, straight-back posture and focus on speed, large circular motions with your arms, and being LIGHT on the balls of your feet with every jump. Continue jumping your rope and spinning your arms. There are MANY variations with this drill - you can run with your rope with high knees, jack your feet in and out for a jumping jack rope, hop on one foot at a time while spinning your rope... the possibilities are endless! Just keep a fast tempo and remember to keep circling your arms! March in place with HIGH KNEES while swinging your imaginary jump rope. Make BIG circles with the arms to carry out a fuller range of motion. Make sure you are pulling your knees as high as possible, as well. Run with high knees while swinging your jump rope. With speed and high knees, this exercise can become a real heart-pumper, perfect for an intense cardio drill! Use an actual skipping rope! Cheap, light and compact, a skipping rope is one of the best cardio pieces of equipment. The real rope adds coordination and precision, and forces you to jump a certain height while maintaining correct posture. Real jump rope can t be beat! How fast can you go?? The more reps you can do, the more calories you burn! Amina s challenge is to get in 160 JUMPS IN 1 MINUTE! l Difficulty l Muscle groups targeted l When to use this exercise Detailed instructions & pictures how to perform the standard exercise How to make it & option Want more of a challenge? Tips to make this exercise! 50 SECONDS Pick a moderate exercise in this guide, perform at full intensity for 50 seconds 10 SECONDS Walking recovery, catch your breath 50 SECONDS Pick a harder exercise in this guide, perform at full intensity for the entire 50 seconds 70 SECONDS Longer recovery. Get a sip of water, catch your breath, but stay moving and do not sit. Workout for whatever time-frame meets your schedule. Just REPEAT your 5-minute circuit for the total time of your workout! Keep in mind interval workouts should be short and intense. I recommend no more than 4 circuits in a row (20 mins) if you are truly working at your maximum potential. Speed challenge! It s important to challenge yourself to move fast on cardio drills. For each exercise, I tell you how many reps I did in a minute, and challenge you to keep up! TIPS FOR TIME l If you are a BEGINNER or have had trouble committing to exercise in the past, start off with ONE 5-minute circuit and use easier exercises. 5 minutes a day is EASY to commit to and a great way to get addicted to exercise! l If you are ADVANCED, don t be afraid to push yourself, and aim for 3 circuits (15 mins) or 4 circuits (20 mins)! Pick easymoderate exercises in the beginning of the circuit, but pick hard ones to finish off!

exercise #1 SEAL JACKS DIFFICULTY: easy TARGET: cardio and shoulders USE: ideal for warming up for both legs and arms Begin with your arms straight out in front of you and together at shoulder-level. Jump out as you open up both your legs and your arms into a wide star-shaped position. Immediately jump back to the starting position with your legs, while bringing your arms back together to the center of your body. by jumping in and out with your arms and legs. Continue jacking your arms and legs in and out rapidly. Make sure that your ARMS STAY UP at shoulder level and you do not drop your hands for optimal shoulder strengthening. Start off your workout with 1-2 minutes of seal jacks as a great warmup, or move quicker and perform for 1 minute as part of a cardio interval drill. Instead of jumping, STEP out one leg to the side of your body, while moving your same-side arm out in parallel. Step back in with the same foot, before stepping out with the other side leg and arm. Keep your arms at shoulder-level and do not drop your hands for optimal shoulder strengthening. If this is too challenging, lower the angle of your arm, but try to keep them as high as you can handle. Any added small weight you hold in your arms will dramatically increase the shoulder burn on this exercise. Try performing this move holding a light weight in both hands (eg. 1-5 pounds). Pick a weight depending on your shoulder strength. If you can t keep your arms at shoulder height for the entire exercise, lower your weight. If you don t have weights, don t worry! Holding some canned food in each hand can also provide excellent resistance! How fast can you go?? The more reps you can do, the more calories you burn! Amina s challenge is to get in 86 REPS IN 1 MINUTE!

exercise #2 KNEE SKIPS DIFFICULTY: easy to moderate TARGET: cardio, hips, quadriceps USE: helps develop faster and more efficient running Begin standing tall and upright. Launch yourself off the ground with one foot, jumping into the air. Bring your knee up as high as you can. While you jump, rotate your core slightly to lightly touch your knee with your opposite elbow. As soon as one foot touches the ground... Launch yourself into the air with your other foot immediately, raising your knee towards your chest. Rotate with your opposite elbow to meet your knee. Continue switching legs and launching yourself in the air. Make sure you stay light on your toes and jump and land on the ball of your foot. Try to lii your knee as high as possible, but keep your back straight and tall. Try to perform this exercise for 1 minute before switching to the next cardio drill. Keep your back up and straight and march in place, pulling your knees up as high as possible. Keep your arms up and swing them in opposition to the knees. March as fast as you can, and work on pushing your knees higher and switching your feet quicker. Even without jumping, this is still a great exercise for strengthening your legs and getting your heart rate up! The higher you take your knee, the more calories you burn! The higher you jump, the more work for your supporting standing leg. Get up into the air! For extra calorie burn and fuller range of motion, extend this move into a BASKETBALL SHOOT. Shoot one hand straight into the air as you jump as high as possible. As you land, lunge forward and touch the ground with the same hand. From the ground, switch legs into your next jump and repeat. How fast can you go?? The more reps you can do, the more calories you burn! Amina s challenge is to get in 100 REPS IN 1 MINUTE!

exercise #3 SKii MACHINE DIFFICULTY: easy = TARGET: cardio, shoulders USE: Ideal for warmups and exercise beginners Opposite side arm is forward back heel is liied Switch arms & legs! Begin standing with your lee foot in front and your right foot behind you. Lean forward slightly at the WAIST while looking up. Jump into the air while you switch your feet, so your back (right) foot comes in front and your forward (lee) foot goes backwards. Your arms move in opposition; as you switch your legs, one arm flies forward to shoulder-level, while the other arm swings backwards as high as you can. Land lightly with your back heel UP and only your toes gripping the floor. Rapidly repeat this move, jumping into the air while you switch your arms and feet at the same time. Keep your arms and legs straight while switching. Remain leaning forward at a slight angle at the waist. Continue switching arms and legs quickly while jumping. Try not to pause between jumps - you should only land for a split second before bouncing back to the other side. Perform for 1 minute as an early warming exercise, before progressing to more challenging cardio moves later in your circuit. Start with both arms at shoulder-level height. Step back with one foot as you push the same arm back behind you. Keep your arms straight and as high as you can throughout the entire movement. Bring your foot and arm back to starting position and switch, taking the other arm and foot back. as quickly as possible at a fast marching pace. The faster you skii, the more calories you burn! Try holding some light resistance in your hands to intensify the shoulder work, for example, a light weight (eg. 1-5 pounds) or some canned food. Make sure the weight is light enough so it feels comfortable to your shoulder joint as you swing your arms through the air. If the weight is too heavy and your shoulders feel too much of a strain, lower your weight and work up your strength gradually. How fast can you go?? The more reps you can do, the more calories you burn! Amina s challenge is to get in 145 REPS IN 1 MINUTE!

exercise #4 AIR JUMP ROPE DIFFICULTY: easy to moderate depending on speed TARGET: cardio, core & calves, shoulders USE: ideal for warmups AND intense cardio drills Stand lightly on the balls of your feet, arms out to the side. Begin jumping in the air as you spin an imaginary jump rope with your hands. Make big circles from your elbows for more range of motion in your upper body. Continue jumping and spinning your rope as fast as possible. Maintain an upright, straight-back posture and focus on speed, large circular motions with your arms, and being LIGHT on the balls of your feet with every jump. Continue jumping your rope and spinning your arms. There are MANY variations with this drill - you can run with your rope with high knees, jack your feet in and out for a jumping jack rope, hop on one foot at a time while spinning your rope... the possibilities are endless! Just keep a fast tempo and remember to keep circling your arms! March in place with HIGH KNEES while swinging your imaginary jump rope. Make BIG circles with the arms to carry out a fuller range of motion. Make sure you are pulling your knees as high as possible, as well. Run with high knees while swinging your jump rope. With speed and high knees, this exercise can become a real heart-pumper, perfect for an intense cardio drill! Use an actual skipping rope! Cheap, light and compact, a skipping rope is one of the best cardio pieces of equipment. The real rope adds coordination and precision, and forces you to jump a certain height while maintaining correct posture. Real jump rope can t be beat! How fast can you go?? The more reps you can do, the more calories you burn! Amina s challenge is to get in 160 JUMPS IN 1 MINUTE!

exercise #5 QUICK FEET DIFFICULTY: moderate TARGET: cardio, calves, ankles, quadriceps USE: calorie burner & excellent workout finisher! Pitter Patter your feet as fast as you can! Turn to one side! Keep tapping! Switch forward! Other side! Begin with your knees slightly bent, and bending forward at the waist. Hold your hands up in front of you. Begin tapping your feet lightly against the floor VERY QUICKLY. You don t want to stomp the floor - just pitter patter with the balls of your feet! AAer 15 seconds, turn to one side and continue tapping your feet! Move your feet FASTER! AAer 30 seconds, switch forward! Keep hands up and keep tapping your feet! AAer 45 seconds, switch to the other side and work those feet! Don t drop those hands! Pitter patter your feet as fast as you can for your 1 minute cardio drill! Make sure you are light on your toes, and stay on the balls of your feet. This is an excellent move to burn up your legs. For extra fun, you can have someone shout SWITCH at random times, as a signal for you to turn to the sides! STAY LOW and march forward and back! A wide crab walk is a great swap for this move and targets the inner and outer thighs amazingly! Stand with your legs wide apart, your feet out at a 45-degree angle. Bend your knees to squat down into a wide squat. While STAYING LOW, march your feet forwards for 10 seconds, then backwards for 10 seconds. for 1 minute and feel the burn in your thighs! The lower you stay while marching, the better this move will be! You want to sit backwards into your leg so you maintain a low position throughout the entire quick feet drill. By staying low and moving your feet as quickly as possible, you can really feel the burn! Instead of just turning your body, move forwards and backwards while you pitter patter your feet. Every 10 seconds, add an explosive jump! Jump high, raise your arms, and as soon as you land, go back into your LOW position with quick feet! Mix in more jumps to increase your heart rate! How fast can you go?? The faster you take your feet, the more calories you burn! Amina s challenge is to TRY THIS WITH A PARTNER and push each other to go faster and stay lower!

exercise #6 SUMO SQUAT JUMP DIFFICULTY: moderate to difficult TARGET: cardio, inner & outer thighs, quadriceps USE: great full-body calorie burner & heart pumper! Begin with your legs double-shoulder-width apart. Your feet should point out at a 45-degree angle. Sit down into a wide squat by bending your knees. Keep your knees on top of your heels. Get LOW WITH YOUR LEGS so you can touch the floor with your hands. Your LEGS should take your hands down! KEEP YOUR CHEST UP - do NOT look down or hunch over towards the ground! Watch your form! JUMP into the air from your low squat position, while shooting your hands up into the air. This requires a lot of lower body power! The higher you jump, the better! Land back into your low squat and touch the floor lightly. STAY LOW and immediately jump back into the air to repeat! Make sure you are going low in your squat with every landing to make the most of this lower body exercise! Continue squat jumping without pausing between jumps. Stay LOW in your legs throughout the entire drill, keeping a flat back and your chest up (do not hunch over). Look in front of you, NOT down at the floor to keep your head up. Check your knees to make sure your knees stay over your heels. for 1 minute, take a 10 second rest, then proceed to your next cardio drill. **Remember to keep your chest up!** Even without the jump, this is a great leg strengthening move. Squat low to the ground and then straighten your legs as you reach up towards the sky. Immediately squat back down as low as you can and repeat. If the SQUAT is difficult, you don t have to go this low! Instead of touching the floor, you can touch your calves or even lightly touch your knees. Do what is comfortable for you and work to get lower! The higher you jump, the more power you recruit from your leg muscles! Get up in the air! The LOWER you squat, the more your legs will be strengthened. Just be sure to keep your chest up! If you want to get even LOWER, instead of touching the floor with your fingers, squat low enough so you can lightly tap your entire PALM onto the floor. This forces you to dip REALLY low into the squat and will challenge your inner thighs more! For this move, you want to go fast, but more importantly, focus on getting LOW WITH YOUR LEGS! So take enough time to get deep into the squat. Amina s challenge is to get in 43 SQUATS IN 1 MINUTE!

exercise #7 PRISONER PLYO JUMP DIFFICULTY: moderate to difficult TARGET: cardio, inner & outer thighs, quadriceps USE: Amazing cardio drill & leg/thigh strengthener Begin standing tall with your hands up and behind your head in prisoner position. JUMP out by jacking your feet outwards into a wide squat and bend your knees to lower your legs. Keep your knees on top of your heels. KEEP YOUR CHEST UP - do NOT hunch over! Explode up into the air from your squat, keeping your legs wide. While in the air, slide your legs and feet together to land back in your starting position, standing tall and upright. by immediately jacking your feet out and lowering into a wide squat. Continue jacking the feet out and performing the squat-jump. Try not to rest in the standing position - you should only land in this position momentarily before jumping back out into the squat. With all plyometric (explosive) exercises, jump using the balls of your feet and stay light on your toes. for 1 minute, take a 10 second rest, then proceed to your next cardio drill. Step out with lee foot Step out with right foot Even without the jump, this move is still major inner & outer thigh strengthening! Begin standing and step out to the lee from the midline into a wide squat. Get DEEP! Push off with your lee foot to return to a standing position. Step out with your right foot to the other side and push off with your right foot back to center. by stepping out. For the ultimate burn, do not return to standing between jumps. Jump up, land directly in your deep squat and then push back into the air using your legs immediately to really feel your legs shake! If you want to make it even tougher, you can increase the range of motion of your arms. At the top of the jump, shoot your arms into the sky, and then return to prisoner position with arms behind your head as you land. Lightly hold your hands behind your head - never push on your head or neck! For this move, speed is secondary. Focus on getting LOW WITH YOUR LEGS and keep your arms high! So take enough time to make it perfect. Amina s challenge is to get in 33 PLYO SQUATS IN 1 MINUTE!

exercise #8 PLYOMETRIC LUNGE DIFFICULTY: difficult TARGET: muscular stamina, endurance, quads & glutes USE: Develop coordination & FULL-BODY calorie burner Begin standing upright with your chest up. Step deep into a lunge with your RIGHT leg. Bend your opposite arm to point your elbow towards your knee. Push off and JUMP into the air from your lunge. WHILE you are in the air, switch your feet so you land DIRECTLY into a lunge on your opposite leg! While your legs are moving, switch your arms as well. Land directly in a deep lunge! Ouch! ;) Immediately push off from your lunge into a jump, and switch your legs in the air. This requires a LOT of power from your legs! Back foot is up when you lunge Quick Tip! Plyometric lunges are VERY challenging! To make this slightly more manageable to perform for a full minute, you can go from a lunge, bring your feet together to a STANDING position, then jump back out to the lunge on the other side. This makes it slightly easier on your legs with the standing break in between lunges. Do as many as you can! Take a BIG step out to maintain your balance! Begin standing. Take a big step out with the RIGHT foot. Step out LONG and WIDE to maintain a stable base for balance. Bend your forward knee to get deep into the lunge. Your goal is to make your forward leg 90-degrees to the floor, but go as low as is comfortable for you NOW and work towards getting lower. Step back to standing and the step out with the other leg back into the lunge. Move your arms in opposition. Work toward being able to perform the full plyometric lunge for up to a minute. Work towards making your forward leg bent at a deep 90-degree angle to really challenge your quad muscles in the forward leg as you jump. Be careful not to tap your back knee to the floor, though. For an extra burn, hold your arms up behind your head in prisoner position (see exercise #7!) This is an extremely challenging move for the lower body and requires a lot of power. You may not be able to do these for a full minute - you can shorten your interval to 40 or 50 seconds if you want to work at maximum effort. Take your time to make your lunges deep and focus on creating power and momentum with each jump. Amina s challenge is to get in 35 FULL PLYO LUNGES IN 50 SECONDS!

exercise #9 MOUNTAIN CLIMBERS DIFFICULTY: difficult USE: amazing for your core & a great cardio exercise! Begin in a strong plank position. Your arms should be directly under your shoulders, holding you up. Spread your fingers wide for good grip. Step your feet back and balance on your toes. Your body should be straight as a board. Relax your shoulders and keep your neck straight and long. If your hips are sagging, push your hips up slightly to ensure a strong, stable base. Do this in front of a mirror to correct your form. Tip: Push the back of your knees up to the sky! KEEP YOUR HIPS DOWN and pull your right leg forwards, so it is almost framed between your arms. Your foot should be floating above the ground. You should feel a good contraction in your abs. Maintain your strong plank! Keep your hips down! SWITCH LEGS by extending your bent leg all the way out straight behind you. At the same time, jump your opposite leg forwards between your hands to contact your abs. Try to make sure your hips do not rise every time you switch legs - maintain the strong plank as you repeat and continue switching your legs. switching your legs and keeping your hips down for 1 minute. Try and go at the fastest speed possible for the entire cardio drill. This is an excellent and challenging move that not only gets your heart pumping, but also works your core and shoulders! But, I would rather you go SLOWER and complete the entire drill, than get sloppy and let your hips raise up! Form is KEY! HOLD this position for a moment & contract the abs! You can even tap your forward foot to the floor! Now STEP OUT to switch to the other foot! To make this move easier, go SLOWER. Pause with each ab contraction with your knee pulled in. Hold the contraction for a moment, before switching your feet. Instead of jumping your legs in and out, take slower STEP OUTS to switch your legs. To make it even easier, you can also tap your forward foot to the ground in between switches. Make it work! DYNAMIC MOUNTAIN CLIMBERS: A harder variation of mountain climbers, in which you pull your knee to the OUTSIDE of your hands. This requires a fuller range of motion and more of a JUMP to switch sides, making this more difficult. Go faster through your switches if you can! But remember, speed with sloppy form is never useful - focus on keeping your hips low and your plank STRONG before increasing your speed! For this move, you want to go fast, but also focus on maintaining a perfect plank! Amina s challenge is to get in 150 MOUNTAIN CLIMBERS IN 1 MINUTE!

exercise #10 JUMPING BURPEE DIFFICULTY: difficult TARGET: cardio, quadriceps, glutes, shoulders USE: ideal as a workout finisher to exhaust you Begin standing tall with your chest up and shoulders away from your ears. JUMP out into a strong plank (see exercise #9 for plank directions). Hold the plank for just a moment. Strong plank! Keep your shoulders over your hands and your core tight! Hop both legs in to either sides of your arms in a deep, low frog squat. You should be really low here and feel your legs working! Shoot up into the air and jump as high as you can for your final jump! As soon as you land, jump back out to plank and repeat! The burpee is an amazing full-body move with a large range of motion! the burpee as fast as you can while still focusing on your form. Your plank should be strong. Stay light on your toes so you can rapidly move between positions. Jump up as high as you can before returning to standing. Do not rest while standing - you should immediately jump back out to plank! Go get em! The burpee is easy to modify for beginners or if you don t want to jump. Begin standing tall. Reach down to the floor and STEP ONE FOOT out behind you. Then, step your other foot out behind you so you are in a strong plank. Hold for as long as you can handle. Because you are not jumping, focus on holding the plank for more strengthening. Then, STEP IN with one foot. STEP IN with your other foot into a frog squat position with both feet outside your hands. Finally, stand up tall and repeat! To increase the difficulty, when you jump out into plank, perform a push-up before jumping your feet into a frog squat. You can push-up at whatever level you are comfortable, knees or fully on toes. At the top of your jump, you can raise your hands over your head to increase your range of motion. Go faster. The more burpees you can squeeze into 1 minute, the more difficult this becomes! Go fast but make sure your form in the plank is solid! Jump as high as you can, too! Amina s challenge is to perform 30 BURPEES IN 1 MINUTE!

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