When it comes to side-to-side, or lateral motion, most training and exercise programs are notoriously weak. Lateral exercises help your agility as well as decrease your chance on injury. Sport like tennis and baseball are predominantly lateral sports, these athletes train slightly more different that those who play more linear sports.
Personal Trainer Rob Sulaver has crafted an intense 7 minute HIIT. This workout comprised of 50 reps. In this routine you'll be focused on 3 key moves: left and right lateral lunges, squat thrust push ups, jumping jacks.
Side lateral lunges are done by position your feet on the floor so they are hip width, lift your right leg and step to the side. Once your foot is fully planted, push your hips back and bend your right knee to lower into a lunge. Go down until your right thigh is parallel with the floor, then extend your hip and knee to come back up, now do the left side.
Squat thrust push ups are similar to burpees, your going to start with your feet shoulder width apart, proceed to squat down quickly and place your hands on the floor while kicking out your feet until you are in a push up position. Now you are going to do a regular push-up then jump to your feet a squat back up.
Jumping jacks are the last and probably the most simple workout to perform but it does of good job of raising your heart rate. These are done by starting in a basic standing position and in one motion you are going to jump your feet out to the side and raise you arms above your head. Immediately reverse the motion and repeat!