Do a warm-up first.

Set a timer for 9 x 1 min intervals.

Set 1 (Repeat 3 times)

1. 1 min fast jog on the sport. As fast as you can.
2. 1 min Plank-jack push-ups. Push-ups can be done on the knees.
3. 1 min squats. Level up with a jump squat!

Set 2 (Repeat 3 times)

1. 1 min burpees.
2. 1 min alternating forward lunges.
3. 1 min crunches or sit-ups.

Do a 10 min stretch to cool-down.