Do these four moves back-to-back for 30 seconds each with as little rest as possible. Once you finish all four moves (two minutes), rest for 30 seconds. Repeat this format twice more for a total of three rounds. All in, you’re looking at seven minutes. This routine works every muscle in your body and will keep you burning calories well after the workout’s ended.
High Knee Jump Rope
While swinging an imaginary jump rope, swiftly raise one knee up as high as you can, then repeat on the other side. Pretend the rope is real and sync the rope hitting the floor with your skips. Continue alternating.
Stand with your feet together, arms raised overhead at shoulder width. Hop the feet apart and drop down into a low squat; touch the floor just behind your ankles. Explosively return to the starting position. Repeat.
Assume a push-up position with your hands shoulder-width apart and your arms fully extended. Lift your right hand and tap your left shoulder with your right fingertips, then return the hand to the floor. Tap your right shoulder with your left fingertips and return your left hand to the floor. Now perform a push-up. Repeat.
Oblique High Knees
Stand tall with your feet shoulderwidth apart and arms at chest level, with your elbows bent and your hands touching together. Keeping your hands together, sprint in place, raising your knees to hip height; as your left knee comes up, twist your body to touch it with your right elbow, then repeat on the opposite side, touching your right knee with your left elbow.
By Adam Rosante, Founder of The People's Bootcamp and author of The 30-Second Body