For a more advanced workout double the number of reps and time for each exercise below.  If you happen to be vacationing near the ocean take this workout to the beach and increase the intensity by doing this workout in the sand.  Working out in the sand creates more resistance and burns about 2x as many calories as working out on asphalt. Exercising in the sand in bare feet is a great workout for the feet, shins and calves.  

Warm Up (5 minutes)
Jog 1 minute (you can jog in place if you are indoors)
Walk 30 seconds
Walking Lunges – 15 lunges
Toes Walks – 30 seconds
Repeat above – increase pace of jog/walk

Interval 1
Squat – 10x
Squat with toe raise at top – 10x
Sumo Squat – 12x
Squat Jump – 10x
Jumping Jacks – 25x
Repeat above

Interval 2
Push Ups – 15x – 4 regular push ups on knees or toes, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series 3 more times.
Hand Taps – 20x
Mountain Climbers – 25x
Burpee (a.k.a. squat thrust) – 10x
Repeat above

Interval 3
Knee Stands – 12x
One Leg Stork Stand (stand on left leg) – 30 seconds
Lateral Jumps – 30 seconds
Repeat above but stand on right leg for 2nd set

Interval 4
Dive Bomber – 8x
Arm Circles – 30 seconds forward, 30 seconds backward
Lateral Shoulder Raise (no weight)
Plank (on elbows) with Leg Lift – 45 seconds

Interval 5
Crunches 20x
Reverse Crunches – 20x
Modified Pike/Jack Knife (knee to chest curls) – 15x
Hyperextensions (a.k.a. supermans) – 15x

EXERCISE DESCRIPTIONS

Warm Up exercise descriptions
Walking Lunges – works quads, hamstrings, glutes.
Keep your back straight, your torso upright, and your abdominals tight. Don’t lean forward.

Interval 1 exercise descriptions
Squat – works glutes, hamstrings, quads.
Stand erect with a neutral spine and feet shoulder-width apart.  Slowly lower the body, with the hips moving back as if sitting in a chair. Maintain the weight directly over the heels or mid-foot. Lower to approximately 90 degrees of knee flexion. Pause, then slowly return to the starting position.

Squat with toe raise – glutes, hamstrings, quads/calves.
Same movement as above with a toe raise at the top.  Hold for 3 seconds at the top of toe raise.

Sumo squat – glutes, hamstrings, quads.
A standard bodyweight squat but with a controlled side-leg lift at the top of each rep. Squat, then extend left leg out to a 45-degree angle, squat, extend right leg out – continue alternating legs at top of each squat.

Squat Jump – works glutes, hamstrings, quads, abs
Start by standing, with hands cupped and both arms folded one on top of the other, in front of the chest area. Legs should be shoulder width apart for stable base of support, with toes pointing forward. Lower yourself to a full squat, keeping your back straight and chest lifted. Touch the floor and jump as high as you can. Straighten your legs as you jump and land softly into a squat.

Interval 2 exercise descriptions
Push Ups – works chest, shoulder, triceps, abs.
Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, feet together or shoulder width apart. Look forward but do not lift head. Keep your legs straight and your toes tucked under your feet. Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up. Exhale as your arms straighten. Pause at top of move then lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Lower body until chest touches the floor or comes close to floor. Perform exercise on knees for modified version.

Hand Taps – good for shoulders/arms/core
Start in push up position.  Hands shoulder width apart – tap opposite hand to opposite hand in a continuous motion.

Mountain Climbers – short strides 30 seconds
Start on your hands and knees and get into in a sprinter’s start position. Keep your hands on the ground and push off with your feet, alternating brining legs in and out to your chest. Be sure to keep your back straight, not arched.

Burpee/Squat Thrust
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.

Interval 3 exercise descriptions
Knee Stands – works the legs and abs.
Start by kneeling, knees a little bit apart.  Hands should be crossed and hands on opposite shoulders.  Start by standing up with the right leg and then the left so that you are standing tall.  Then kneel back down on the right and then left until you are back to starting position.  Repeat 10x on each side.  This is a fast, controlled move.

One Leg Stands – works legs, calves, shin.  Good for increasing stability in lower leg/ankle.
Stand tall with one leg lifted off floor.  All the weight is on opposite leg, trying to maintain balance. 

Lateral Jumps – great conditioning for legs, explosive move that strengthens legs.  You can use a towel, draw a line in the sand, use a paved line in a parking lot or even an imaginary line.  Jump back and forth over the line, making sure you land soft on your feet.  When landing make sure you bend your knees a little to absorb the shock.

Interval 4 exercise descriptions
Dive Bomber – works the shoulders
You start in push up position with only your hands and feet touching the ground.  Look down at your heels with your chin almost touching your chest. Bend your elbows and dip your body close to the floor as you roll forward. In the end you should have your head pointing up and your hips close to your hands. Return by the exact same motion in reverse.

Shoulder Circles – works shoulders
Bring arms straight out to sides, shoulder height.  Start making circles in a forward motion, keeping hands in a flexed position.  Then reverse and circle backwards.  Do not let arms sink or bend throughout exercise.

Lateral Raise – works shoulders
Arms are straight down at sides with hands in flexed position. Lift arms up to shoulder height and back down to sides.  This is a quick and controlled movement.

Plank with leg lift – works abs/core/legs
Get into push up position on hands and toes, or on elbows and toes. Contract your abdominal muscles (and core). Keep your back straight (don't collapse in the middle) and hold this position for 30 seonds, then continue holding while lifting one leg off the ground for 15 seconds

Interval 5 exercise descriptions
Crunches – works abs
Lie on your back with your knees bent and your hands behind your head. Keeping your back straight and using your abdominal muscles only, lift your shoulder blades srtaight up, hold for a count of two, then lower back down.

Reverse crunches – works abs/lower abs
Knees bent and lifted with hands placed beside your hips flat on the floor, bring your knees towards your chin while exhaling. Your hips should come off the floor and slowly lower your feet to just above floor level.

Modified Pike/Jack Knife – works abs/lower back
Lie on your back with arms crossed over your chest. Bring your knees up towards your chest, while curling your chest forward so that your chest and knees nearly meet at the middle. Push your feet out as you lower your upper body back to starting position.
Feet and shoulders should always be lifted, never touching ground throughout exercise.

Hyperextensions – works low back
Lie flat on the floor, face down, with your hands either behind your head. Using your lower back muscles, lift your upper body off the ground and lift your legs up and hold for a slow count of 5 then release back to starting position.