Step 1
Perform cardiovascular exercise. Walk briskly or run outside in an interval format for 30 minutes three times a week on alternating days. Start with a light five-minute warm-up, then alternate between a fast pace for 30 seconds and a moderate pace for 60 seconds. Jump rope if you have a jump rope or perform step-ups on a stairway for variety.
Step 2
Execute a set of double crosses. Lie on your stomach with your hands under your shoulders and feet together behind you. Steadily push yourself up until your arms are fully extended and back is straight. Keep your core tight as you lift your left leg up and cross it over your right leg. Touch your toes to the floor, move your leg back to the starting point and repeat with your other leg. Move back and forth in a steady motion until you've done 12 to 15 reps with each leg. This exercise works your glutes, hamstrings, shoulders, abs and lower back.
Step 3
Stand with your feet together to do burpees. Lower yourself down by bending your knees and place your hands on the floor. Kick your legs behind your body and perform a push-up. Snap your feet forward, jump in the air and lift your arms above your head. Land softly and repeat for 10 to 12 repetitions. Burpees work your chest, triceps, shoulders, back, glutes, thighs and abs.
Step 4
Position your feet in a staggered stance to do lunge jumps. Lower your body down by bending your knees. Stop when your front thigh parallels the floor and your back knee is an inch above the floor. Jump in the air, switch your feet quickly and land softly. Lower yourself right back into another lunge and jump again. Alternate back and forth in a steady motion until you've done 10 reps with each leg. Lunge jumps work your glutes and thighs, and they also help you to contract your abs.
Step 5
Lie on your belly to do supermans. Extend your arms in front of your body and move your legs together behind you. Lift your arms and legs at the same time and hold for a full second. Lower your arms and legs and repeat for 15 to 20 repetitions. These work your glutes, hamstrings, back and shoulders.
Step 6
Lift your arms and legs to do V-ups. Lie on your back with your arms extended behind you, your palms facing up and legs straight. Lift your arms and legs in the air and toward each other as you balance on your butt. Touch your hands to your toes, lower yourself back down and repeat 15 to 20 times. These work your lower and upper abs.
Step 7
Finish off with a set of star jumps. Stand with your feet hip-width apart, lower yourself into a deep squat and place your hands in front of your lower legs. Jump into the air as high as possible while extending your arms and legs out in an "X" shape. Land with your feet back in the starting position. Repeat 12 to 15 times. Star jumps work your thighs, hips, abs and shoulders.
