20 Minutes Total
These are high-intensity exercises with short rest periods to maximize calorie burn and cardiorespiratory fitness in half the time of low-intensity steady state cardio. In other words, these will get you fit fast.
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Warm-up: Jump rope (**can be done with or without a jump rope**) - 5 Minutes Total
Round 1: 4 Minutes Total Round 2: 4 Minutes Total Round 3: 4 Minutes Total
Jump Squats - 30 seconds Push Ups - 30 seconds Up & Down Plank- 30 seconds
Rest - 10 seconds Rest- 10 seconds Rest- 10 seconds
Burpees - 30 seconds Mountain Climbers - 30 seconds Sit-ups- 30 seconds
Rest 10 seconds Rest- 10 seconds Rest- 10 seconds
High Knees - 30 seconds Stationary Bear Crawl- 30 seconds Star Crunches- 30 seconds
Rest- 10 seconds Rest- 10 seconds Rest- 10 seconds
Jump Squats- 30 seconds Push Ups - 30 seconds Up & Down Plank 30 seconds
Rest- 10 seconds Rest- 10 seconds Rest- 10 seconds
Burpees - 30 seconds Mountain Climbers - 30 seconds Sit-ups- 30 seconds
Rest- 10 seconds Rest- 10 seconds Rest- 10 seconds
High Knees - 30 seconds Stationary Bear Crawl 30 seconds Star Crunches- 30 seconds
Rest- 10 seconds Rest- 10 seconds Rest- 10 seconds
- 1 Minute of Water - 1 Minute of Water - Stretch