Warm up for 5-10 minutes, then perform one minute of each exercise (15 seconds transition time). Rest 1-2 minutes and then perform 45 seconds of each exercise (10 seconds transition time). Rest 1-2 minutes and then perform 30 seconds of each exercises (10 seconds transition time).
Press ups
High knees
Squats
Walk outs
Mountain climbers
Close arm press ups
Jumping jacks
Lunges