Equipment: stop watch, good music and cones (if you don't have cones, don't worry you can still do this work out)
Format: 1 minute HIT exercises followed by 30 second recovery exercise (perform each set 2x)
Warm-Up 5-8 minutes using a jump rope, cardio equipment hat you have at home. If you don't have equipment do some high knees, jump jacks, squats and pushups etc.
Set I. HIT- 2 cones placed 5 feet apart. Shuffle back and forth for 1 minute, stay low in an athletic stance. RECOVERY- Squats (add weight if you need a challenge)
Set II. HIT- 1 cone placed on the ground. Toe tap onto the top of the cone for 1 minute. RECOVERY-Pushups (put your feet on your stairs if you need a challenge)
SET III. HIT- 2 cones 5 feet apart. Run a figure 8 for 1 minute. RECOVERY- Lunges (hands behind you head for a challenge)
SET IV. HIT- place 2 cones 12 feet apart. Then stack about 10 cones. at one end. Starting at the opposite side of the cones. Run to the cone stack and put the top cone on the floor and sprint back to the starting cone. Go through this for one minute. Trying to get all the cones off the stack by the end of 1 minute. RECOVERY-Triceps dips on a stair or chair.