Today in class we did a super workout in under an hour -- 43 minutes to be exact but if you're working out alone this could take less time. Use fast paced music to keep you motivated. Have a towel and water available and if you don't have the equipment mentioned here, do it on the floor and improvise, but don't skip a thing!!
So here's what we did for cardio:
1- jog w/ high knees
2-jacks to the four walls (8 count then turn right until you go all the way around) then plyo jacks to the front only (touch the floor and jump up-explosive)
3-football drills to the four walls
4-like in turbo kick- jab right high/low 8 counts then zig-zag torso side to side 8 counts and switch to the left 4X each side
5-squat & reach then plyometric squat & jump
6 - slow knee then speed up for fast repeater knee using Abs to pull knee to the chest
7-push up slow count of 8 then four-count push ups 4X
8-shuffle right for 4 counts and add 2 plyometric jumps at one end then return to other side 8X total (four each side)
9-mountain climbers slow knee tuck 8X then fast 16X
10-flip to work triceps- like reverse push up or reverse plank
Quick recovery- drink water, dry sweat... move on to partner work if you have a partner. If not, just switch on your own - do each for about 30 seconds.
Partners work- this was focused on muscles but heart rate still up - interval training.