Warm up, then set and start a timer to alert you every 3 minutes. Do 20 reps of #1. Jog in place for 30 seconds. Repeat that formula for #2 to #8. In round 2, you’ll do 15 reps of each move and jog for 20 seconds between exercises. For the third round, do 10 reps of each exercise, then jog for 10 seconds between moves. For your final round, do 5 reps of each exercise without jogging. Every 3 minutes when your timer sounds, stop and do 10 burpees: Crouch, plant your hands on the floor, jump feet back to plank, and immediately lower chest and thighs to floor. Push up to plank, hop feet towards hands, then jump. That’s 1 rep. Once you do 10, pick up where you left off. Do this routine 3 days a week on alternate days.