Bodyweight squats: 1 minute
Once you complete your last push up, jump up to a standing position. We want the heart rate elevated for the entire 20-minute circuit.
What to do: Stand with the feet wider than the width of the shoulders and the toes pointed outward slightly. Keep the arms at your sides or crossed across the chest and imagine sitting in a low chair behind you as your bend deeply at the knees and slowly squat down. Continue downward until the top of the thighs are parallel with the floor. Concentrate on keeping the back straight and heels flat on the floor. Pause momentarily at the lowest point and slowly stand, there is no bouncing up and down, only slow controlled movements.