Each exercise should be performed for 60 seconds, between three and five times.
Step sprints: Use a 6-12 inch high step and place one foot on the step and quickly alternate feet to keep your heart rate up.
Sumo squats: With your feet slightly more than shoulder width apart, with your hands held out in front of your and your chest high, sit down into a squat position with your upper legs parallel to the floor. Hold for two seconds and push back up to standing, squeezing in your bum and thighs.
Ab cycle: Lie on your back with your hands behind your head and raise it and your shoulders off of the floor with your lower back firmly pushed into the ground. Quickly raise your knee to the opposite elbow and alternate in a cycle motion.
Press-up: Start in a plank position and lower your chest to the floor to the count of three before pushing yourself up to the starting position.
High knees: Sprint on the spot, bringing your knees up as high as possible.