Bored with your workouts? Mix it up with this no frills, high energy routine designed to get your heart rate up, work all major muscle groups, and keep you moving for 20-30 minutes. Add time to the workout by repeating exercises in segments of three.

Warm-up - 5 minutes - Walk/Jog

Jumping Jacks - Do 25 jumping jacks, march in place for 8 counts, then do 25 more. (Beginners do 15 jumping jacks, march in place for 10 counts, then do 15 more).

Squat-Thrust - Perform 6 reps, march in place for 8 counts for brief recovery, repeat 6 more times. (beginner perform 3 reps, march in place for 10 counts, repeat 3 more times).  Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up Squats – 15x (beginner 10x)        

Squat/Squat Jumps - Stand with feet hip-width apart and squat,(drive hips back) keeping back straight, abs in and knees behind your toes. Let your butt lightly touch chair and squeeze butt to stand up. 

Walking Lunges - Walk for 20 lunges (beginner 10 lunges). Step forward, extending your right leg in front of you. Bend your knees, and lower your body toward the floor between the back and front legs. The back leg will bend and the back heel will come off the floor. The front leg will be bent to a right angle, with the knee never going in front of the ankle, remaining directly in line with the ankle. Come up and switch legs, bringing the left leg forward, and repeat

High Jogs – 50x - each leg lift is 1 count (beginner 25x). Stand with feet together and hold arms straight out in front of you at mid-torso level. Jog in place, bringing knees high enough that they hit your hands (don't lower hands!).

Jumps – 8x (beginner 4x). Take a stance as if you were about to take off for a track race. Crouch down slightly, put both hands behind you, and then, in this "half-squat" position, "dive" forward as far as you can by pushing off on your feet and thrusting your arms forward. Try to land with a soft impact by bending your knees. Then immediately take two small jumps back

Slow Pushups – 3 regular pace push-ups and 1 slow push up – 3 sets. Begin in pushup position on toes. Beginner do modified version on knees. Perform 4 pushups, abs in and back straight. On the 4th pushup, lower halfway down and hold for 4 counts. Push back up and repeat the series 2 more times.

Tricep Dips – 15x (beginner 10x with knees bent). Sit on a bench or sturdy chair, legs extended, feet on the ground, hands at your sides grasping the edge of the bench, palms facing behind you (fingers pointing forward). Slide your butt off the bench and lower your body towards the ground by bending the elbows. Stop lowering your body when your shoulders get just above your elbows, and then bring yourself up again by straightening the arms. Keep your back perpendicular to the ground. The closer you bring your feet in (and the more the knees are bent) the easier the exercise.

Seated Fast Arms – 50x (beginner 25x). Starting Position: Seated on the floor with the legs straight out in front of you. Swing arms in a sprinting motion. Elbows should be kept at 90 degrees and keep hands relaxed. Your hands should come up to about shoulder height and should go past your hips in the back. Be careful to not bounce off of the floor as you swing your arms faster.

Side Lunge with Windmill Arms – 30x (beginner 15x). Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down towards the foot. Repeat on the other side, lunging from side to side and bringing opposite arm towards foot. The faster you go and the lower you lunge, the harder it is. Repeat for 16 reps on each side.

Ski Jumps - 30x (beginner 15x). Stand with feet together. Jump to the right 2-3 feet, keeping knees bent and landing in a squat. Jump back to the left and continue jumping from side to side (place a book or pillow on the floor to jump over for added challenge) .

Hip Thrusts - Lie on your back with your legs bent 90 degrees at the hip. Slowly lift your hips off the floor and towards the ceiling.  Lower your hips to the floor and repeat for the prescribed number of repetitions.
 
Plank – hold 45 seconds (beginner 30 seconds). Get into pushup position on hands and toes, or on elbows and knees. Keep abs contracted and back straight (don't collapse in the middle).  If back feels tight or strained lift butt higher in air or stop exercise altogether. 

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