Warm up for 5-10 minutes, then perform the following four Tabatas. Do 20 seconds of work followed by 10 seconds of rest. Complete four minutes total (8 sets). Do a ΒΌ-mile (or 1 min sprint on spot) run between each Tabata. Rest 1-2 minutes between each run.
Squat jumps
Plank
Hollow body hold
Split squats