For this workout, perform each movement for 20 seconds, followed by a 10 second rest. Repeat this "round" 8 times, for a total of 4 minutes. Rest 1 minute between exercises to catch your breath. For example, to start this workout, you will perform 8 rounds of burpees (20 seconds of work, 10 seconds rest), rest 1 minute, then move right into 8 rounds of jump squats. Remember to go all out for those 20 seconds, pushing yourself to get the highest number of reps possible. Full Body Burpee - Start this exercise standing up. Crouch down into a squat position and drive your feet behind you. Land in a plank position, drop your chest to the floor, and push back up with your arms. Jump your feet back into the squat position and stand up with a jump, clapping your hands over your head.
Lower Body Jump Squats - Stand with your feet hip width apart and sit back, lowering your butt parallel to the ground. If you can't go all the way down without your knees caving in or coming over your toes, decrease depth and only sit back slightly. After squatting to a comfortable depth, spring up through your heels, jumping so that your hips are fully extended. Land back into a squat and repeat this jumping movement.
Upper Body Push Ups - Get into a plank position with your hands under yours shoulders and back flat. Bend your elbows, keeping them close to your body and lowering yourself to the floor. Once your chest touches the ground, push back up keeping the body in a straight line and engaging your core the entire time.
Core Sit Ups - Lay flat on your back with your knees bent. Bring your chin to your knees, lifting one vertebrae off the ground at a time. Once you reach your knees, lower back down while keeping your core tight.
Still not tired? Sprints - Run as fast as you can for 20 seconds. Keep your abs tight and be sure to land mid-foot rather than on your heels.