I added demo videos at the end so if you aren't familiar with the exercises, make sure to watch these.
This is a 16 minute HIIT workout (high intensity interval training):
1. Warmup 2 minutes: Jumprope/stairclimbing/jogging in place
2. Get your interval timer set to :30 work, :10 rest, 16 sets or rounds (total time just over 15 minutes)
3. Perform these 4 exercises for :30 each, rest for :10. Repeat 4 times through with 1 minute rest in between.
** BURPEES (beginners: walk your legs in and out)
**SQUAT JUMPS (touch the floor between your legs when you are down, and reach for the sky when you jump)
**TOE TOUCHES WITH A LEG DROP (on your back, legs straight up in the air, reach for the opposite toe. After touching both feet, lower your legs as far as you can while keeping your lower back on the floor, then raise them back to center, repeat)
**LUNGES WITH A TWIST (as you come forward onto your leg, paddle a 2-4kg weight - think canoe paddling- on the same side, step back then switch sides)
TIP: Download an interval timer from an app store, they are usually free, simple to operate and will take your mind off counting reps.
If you don't know how to do any of these exercise, watch these demos first: