Total Workout Time: 20 Minutes



Warm-up: 3-5 minutes of jumping rope, jumping jacks, jogging, etc.

Basics: You will complete 4 sets total. Each set lasts 4 minutes. You will complete 20 seconds of work, followed by 10 seconds rest for a total of 8 rounds. Complete as many reps of the movement in the 20 seconds of work.

Set 1- Air squats

   Rest 1 minute

Set 2- Push-ups (modify on your knees, if needed)

   Rest 1 minute

Set 3- Burpees

   Rest 1 minute

Set 4: Sit-ups (modify to crunches, if needed)

Want to take your workout to the next level? Try doing a wall sit on your rests for the air squats and/or hold a plank position for the push-ups! Or add 20 minutes of moderate cardio at 65-75% speed.

Have a question on what an exercise is or looks like? Head over to our friends at!