More bang for your buck

High intensity work outs are great for all activity levels. They provide lots of calorie burning in a shorter amount of time. Calisthenics are great, adding weights or kettlebell will increase calories burned. Do it all in circuits and you have your HIT workout that you can do at home that will burning around 300 calories in 30 mins. More bang for your buck :-).  If you have comcast  they have on demand fitness videos for free.. so does netflix.. find some you like and do them..

If you want quick high intensity work out you can do the following for a quick 25 min work out.  You will need a timer you can see.    (I put an * by ones that i listed out the definition at the end)

Warm up
1 min: Jog in place
1 min: hold arms out and twist from side to side (if you have a kettlebell of hand weight hold onto that)
30 secs: front arm swings
30 secs: back arm swings
1 min: jumping jacks
1 min: pretend jump rope in place :)

Circuit 1
1 min: right side kick*
1 min: left side kick
1 min: front punch in place while squatting (i tend to twist a little to get extra core)
1 min: take left leg and reach right arm to touch toe (or as far as possible.. i think mine is shins) then switch right leg to left arm
30 secs: high knees (hold hands at waist level try to touch with knees)
30 secs: wide high knees (extend knees out further try to touch elbows to knees)

Circuit 2
1 min: kick front with right leg then kick back with left leg
1 min: kick front with left leg then kick back with right leg
1 min: Twist duck and Punch**
1 min: lunge jumps***
1 min: burpees (in the beginning you do not have to jump at the end.. add that once these become easier)

Circuit 3
1 min: right side kick*
1 min: left side kick
1 min: front punch in place while squatting (i tend to twist a little to get extra core)
1 min: take left leg and reach right arm to touch toe (or as far as possible.. i think mine is shins) then switch right leg to left arm
30 secs: high knees (hold hands at waist level try to touch with knees)
30 secs: wide high knees (extend knees out further try to touch elbows to knees)

Circuit 4
1 min: kick front with right leg then kick back with left leg
1 min: kick front with left leg then kick back with right leg
1 min: Twist duck and Punch**
1 min: lunge jumps***
1 min: burpees (in the beginning you do not have to jump at the end.. add that once these become easier)

Cool Down
30 secs" jump rope in place
30 secs:  step side to side, stretching your arms across your body as you move to each side
30 secs:place right foot slightly in front stretching your leg a bit, then switch sides each time leaning in more

Stretch!!!

The cool down can be longer or shorter.. just make sure you stretch

This would be considered a kick boxing circuit so it is high in calorie burning.. about 260 calories for that work out, so do it!

*Side Kick  lift your  knee. Then, without lowering it, kick your lower leg out to the side. Keep your abdominals tight, your left (standing) leg slightly bent, and your right foot flexed. Concentrate on kicking through your heel. Bend the knee back in, and bring your leg down. Read more: http://www.prevention.com/fitness/strength-training/kickboxing-move-leg-exercise#ixzz1qXSXmSot

**Twist Duck and punch: start in a slight squat stance, twist towards your right and punch with your left arm as you twist, then twist back the other way and punch with your right, staying low in the middle like you are ducking a punch

*** lunge jumps: right lunge then come up and jump in place twice, then left lunge, jump in place twice and repeat

****Burpee