The following exercise took me about 45 minutes to complete. Your time may vary depending on the the duration of breaks in between exercises. If you are just starting out, I would encourage breaking up the stated times into manageable chunks (30sec, 45sec, 60sec, etc).
Focus
Today’s exercise will be focused on cardio, legs and core strength.
Routine
| Exercise | Rounds | Duration | Rest Duration |
| Jump Rope | 1 | 3min | |
| Stretches | 1 | 3-5min | |
| Burpees (slow) | 3 | 30sec | 15sec |
| Stretch | 1 | 3min | |
| Jumping Jacks | 1 | 3min | |
| Lunges | 6 | 1min | 15sec |
| Burpees | 6 | 30sec | 15sec |
| Lunges | 6 | 1min | 15sec |
| Planks | 6 | 1min | 15sec |
| Jump Rope | 1 | 3min | |
| Stretch/Cool Down | 1 | 5min |
During the multi-round exercises, these are performed back to back between the exercise and the rest. If you can’t perform the exercise for the stated duration, consider increasing the number of rounds while reducing duration for each round. The goal would be to complete the total time (ie 6x1min = 6min), regardless of the number of rounds.
Interval Timer App
For keeping track of the intervals, I use the “Interval Timer” on the Google Play app store. It is FREE and pretty basic/easy to use. Link here.
