Try this 30 minute HITT session. 4 rounds. 2 exercises per round
Round 1 30 secs on 15 secs off x 3
i) burpee & plyometric box jump
ii) overhead medicine ball slams
Round 2 30 secs on 15 secs off x 3
i) exercise bike
ii) press-up and pike on swiss ball
Round 3 30 secs on 15 secs off x 3
i) jumping lunges
ii) plank
Round 4 2 laps only
i) 500m rower
ii) side plank (30 secs each side)