Workout in 9-Second Intervals

9 Seconds of Working out and 9 Seconds of Rest

These quick but intense exercises can be performed one at a time but are most effective when they are performed in succession, with a brief rest period in between. You should repeat the demonstrated exercise as many times as you can in 9 seconds, while the timer is running. You’ll then get a 9 second rest period before the next exercise. Gradually add exercises as you gain strength and endurance. The entire series will take less than 4 minutes to complete!

Remember, if you have any chronic health condition, like heart disease, diabetes or arthritis, you should talk to your doctor before beginning an exercise program.

Jumping Jacks


Wall Sit

Walking High Knees