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: Stretch
Defensive Slides- 1 Minute
Sprint - 30 Seconds
Defensive Slides- 1 Minute
Sprint - 30 Seconds
Rest- 1 Minute
High Knees - 1 Minute
Burpees - 30 seconds
High Knees - 1 Minute
Burpees - 30 seconds
Rest- 1 Minute
Defensive Slides- 1 Minute
Sprint - 30 Seconds
Defensive Slides- 1 Minute
Sprint - 30 Seconds
Rest- 1 Minute
High Knees - 1 Minute
Burpees - 30 seconds
High Knees - 1 Minute
Burpees - 30 seconds
Rest- 1 Minute
50 Sit-ups
25 Push-ups
15 Squat Jumps
Repeat X 2