Goal: Boost cardiovascular endurance and full-body strength.

Instructions: Perform each exercise for 40 seconds of work, followed by 20 seconds of rest.

Complete 4 rounds with a 1-minute rest between rounds.

Exercises:

1. Jump Squats Stand with feet shoulder-width apart, squat down, and explode up into a jump. Land softly and repeat. Progression: Add a pause at the bottom or increase jump height.

2. Push-ups inchworms? Perform standard push-ups, maintaining a strong plank position. Lower your chest to the ground and push back up. Progression: Do them on your knees if needed, or elevate your feet for more intensity.

3. Mountain Climbers Start in a plank position and alternate bringing your knees toward your chest as quickly as possible. Progression: Increase speed or add a twist by bringing the knee towards the opposite elbow.

4. Lateral Shuffles In a low squat position, shuffle laterally to one side for a few steps, then shuffle back. Progression: Add a 1-second hold in the squat at the end of each shuffle.

5. Plank Up/Downs Start in a forearm plank, then push up to a high plank one arm at a time. Lower back down to forearms, alternating arms.

* Progression: Slow the tempo for more time under tension or add a shoulder tap at the top.