Family Cardio

Kids are out of school a lot around the holidays and it's not always easy to get your own workout in.  Not just that, but you're probably wanting to spend that extra time with your kids while they're at home with you, and to teach them to be active since kids are less active these days than they used to be with technology as their entertainment.  Here are some active things you can do with your family that you'll both benefit from physically as well as enjoying being with each other!  It's important to think of cardio as just being active in our lives and not always a torturous thing or forcing ourselves to go on a run!  The more we incorporate daily type activities to stay active we'll be much more likely to live a healthy lifestyle and stay active longer!

Roller Skating
Family Hike 

Ice Skating
Snow skiing
Family Dance Off

Snow shoeing
Roller blading

Musical Chairs

Sledding

Family bike ride

Family kickball, or sports game (softball, soccer, basketball) 

Post-Thanksgiving Workout

Are you ready to burn off the pumpkin pie and mashed potatoes and gravy you devoured last week? If the weather is keeping you inside you can do these moves and get your heart rate up in your own living room.

Frog Jumps

Mountain Climbers

Burpees

Squat Jumps

Jump on Steps

Toe Taps on Steps

Repeat :)

The Reverse

Total time: 34 minutes

Start out faster than normal (power walk, run, cycle, use the elliptical or stairclimber at a challenging level) and slow down every 3 minutes until you hit an easy pace. The intensity levels listed are on a scale of 1 to 10, where 1 is lounging and 10 is an all-out sprint; an 8.5, for example, is 85 percent of your maximum effort. The key is to find your starting speed. If you start out too fast and get fatigued, slow down to recover, then pick up where you left off when ready.

Warm up for 5 minutes.

Intensity level (on a scale of 1 to 10).  Do each level for 3 minutes.          
8.5   
8                      
7.5   
7    
6.5  
6   
5.5      
5   

Cool down for 5 minutes.

Enjoy from fitnessmagazine.com!

Blast Off!!!

Total time: 35 minutes

Do the speed bursts here at the fastest pace you can safely maintain (power walking, running, cycling, using the elliptical or stairclimber) for the given duration. Then blast off with short, all-out sprints.

Warm up for 5 minutes.

Speed Burst        Easy-Pace Recovery
4 minutes            4 minutes
3 minutes            3 minutes  
2 minutes            2 minutes
1 minute              1 minute
                       
Blast off!   

Speed Burst    Easy-Pace Recovery     
30 seconds     1 minute
30 seconds     1 minute   
30 seconds     1 minute
30 seconds     1 minute
  
Cool down for 4 minutes.

From Fitnessmagazine.com

Pajama Workout

 Are you ever in the mood to work out, but you still don't feel like getting all geared up and going outside?  Yeah, I feel like that too sometimes.  Here's a cardio workout you can do in any room in your house.  Turn the music up and have some fun.   All you need is a clock or stopwatch.  Just beware that your calves will be sore tomorrow :)

1. March in place for 1 minute
2. Jog in place 1 minute
3. Jump rope (without a jump rope) 1 minute 
4. Jog in place 1 minute
5. March in place 1 minute 
6. Run in place 1 minute (your knees should come up high - no slacking!) 
7. Jog in place 1 minute
8. Squat down so you touch your hands to the ground, then jump up reaching your hands to the sky for 30 seconds 
9. March in place 1 minute 
10. Run in place 2 minutes 
11. Jog in place 1 minute
12. March 1 minute 
13. Jump to the left with your left foot landing first, then your right leg following.  Alternate jumping from left to right side for 1 minute
14. Double speed jump rope in place 1 minute 
15. March 1 minute
16. Jump side to side (see number 13) 1 minute 
17. Run in place 2 minutes 
18.  Squat down so you touch your hands to the ground, then jump up reaching your hands to the sky for 30 seconds
19. March in place 2-3 minutes to cool down

The marching in place is there for cool downs and to bring your heart rate back down.  If you need longer than a minute, take it.  It's important to start the more intense moves without your heart rate too high so that you can last long enough.  Don't be afraid to push yourself on these.  It's a lot of jumping which will get your heart rate up, and you might not be used to that much movement if you stick to a usual running routine.  But it's good for ya :)

P.S. Happy November!  Keep up with your workout routine as diligently as you can because the holidays are coming up and we're gonna need it!

Let's Burn Some Fat Today

Here is a basic interval you can do walking/running on the treadmill, walking in your neighborhood, riding a bike outside, or in a gym if you have a membership or any cardio you prefer.

***Just remember, intense means INTENSE.  You shouldn't be able to carry on a conversation because you're so out of breath during and right after the high intensity phase.   And it's ok to make the low intensity low.  Bringing your heart rate down is key to intervals.  You won't be able to truly push yourself on the highly intense parts if you're not slowing down enough on the 'low' intensity phases.

1 minute low intensity 
      30 seconds high intensity 
1 minute low intensity 

       45 seconds high intensity 

1 minute low intensity

        60 seconds high intensity 

1 minute low intensity

        90 seconds high intensity 

1 minute low intensity

        60 seconds high intensity 

1 minute low intensity

       45 seconds high intensity

  1 minute low intensity  

       30 seconds high intensity

 3-5 minute cooldown  

Think of a basketball player.  Don't they all look amazing?!  It's because they do so much stop and go.  They sprint, then have a small break, sprint...over and over again.  Or think of a car.  Which burns more gas, road side or freeway?  Driving roadside uses more gas because you're constantly stopping and going.  When you think of your body, your gas is your food.  You'll burn more by switching up high and low intensity, rather than getting on the treadmill, pushing the "GO" button and walking the same speed for 1 hour.  This workout is about 20 minutes long and it will kill any workout at the same slow speed for an hour.  Remember, just look at basketball players and it's living proof that intervals are key to burning body fat.

Tomorrow do a strength workout, then Wednesday you can do a longer run, less intense.  Thursday do another strength day, and then Friday bust out this workout again.  Your body will change if you did an interval workout at least 2x a week.   Take the challenge and watch your body change!  (Of course, with a healthy appetite :) 

Intervals

When was the last time you did intervals? I might sound like a broken record on here about intervals, but it's the biggest fat blaster. And who doesn't want to blast fat? That's what I thought. Try this one out from fitnessmagazine.com

Total time: 16 (advanced) to 29 (beginner) minutes
Speed up for the number of seconds listed for your level (advanced or beginner), then go at an easy pace for a minute or two to recover. Repeat 8 times for a complete cardio session.

Warm up for 5 minutes: 3 minutes light walk or jog - 30 seconds at half effort - 30 seconds light walk or jog - 30 seconds at 75 percent of maximum effort - 30 seconds light walk or jog.

Choose one of the levels below and repeat 8 times to complete your session.

Level	Sprint	Recovery
Beginner	60-second jog	120-second walk
Intermediate	30-second sprint	60- to 90-second walk
Advanced	20-second all-out	60-second walk

Lola says- if you're on a treadmill remember to always have your treadmill on at least a 1 or 2 level incline. This makes it more real as if you were running on pavement. Otherwise the pull of the machine is too strong.

This is a very basic version of intervals, but sometimes it's good to just go back to the basics. If you were serious about these, and did an interval workout 2-3x a week, with the longer endurance runs on alternating days, you would change your metabolism and your figure.

Have fun burning all that fat! Cardio. Intervals. Best Cardio Workout. Run. Running. Best Running Workout.

Can't Make it to the Gym?

Here is a Tae Bo workout by Billy Blanks from YouTube. If you have enough room to workout in front of your computer, it's a great way to get in a workout if you don't feel like making it to the gym that day. It's only in about 10 minute increments, so there are 5 videos, but it's all the same workout. I love Tae Bo workouts because I always feel like I'm getting cardio, but my muscles get a great workout too! Have Fun!

How to Get Back on the Exercise Train

Just for the record I'm being a bit lazy, since I'm pregnant and all, by putting up some articles. I find them to be helpful, and instead of you searching them out, I'll bring them to you. This one is from ZenHabits.com

It is specifically focused on people who haven't been working out for a while, yet want to start again and are feeling a bit intimidated.

• Re-focus and commit yourself again. "Often we think that, because we already were on a program, we can just pick it back up, no problem. But in reality, we need to condition ourselves for a new habit (although it should be easier this time since we’ve done it before), so we need to start (almost) at the beginning. That means starting with making a commitment. Write down your goal and tell people about it, put it on your blog, post it up at your home and workplace. If you can’t take this step, it’s likely that you will falter."
• Focus on just this one goal. "If you’ve got other stuff going on, it’s hard to add a new habit while working on others. It’s hard, but it’s best to be patient and work on one goal at a time if possible. Too many goals at once spread your focus too thin. The key is to focus yourself as much as possible on that one goal, and maintain that focus for as long as possible."
• Do it for one month. "You don’t need to start at the beginning of a month — you can start today. But do it for 30 days. Commit to that, and once you’re past that, it will get much easier."
• Do it at the same time every day. "If you tell yourself that you will exercise when you find time, there will be many days when you don’t find the time. Set a time of day when you can exercise every day — in the morning, lunchtime, after work are the three best times. Do it at that time every day, and it will become a stronger habit."
• Start small. "We have a tendency to do too much at first, especially if we’re used to a certain level from our old exercise program. But in the beginning, it’s best to hold back, and just do a little, and then progress slowly back to your old level. If you’re used to running 5 miles, run 3. If you’re used to swimming for an hour, do half an hour. If you’re used to lifting 12 reps of 200 lbs., do 8 reps of 160 lbs. You get the idea. Start slowly, or you will have a harder time sticking with it. Once you’re back in the habit, you can increase your workload."
• Learn from your mistakes. "There’s a reason you stopped your exercise program. Figure out what that was, and plan to beat it next time. If not, it will happen again."
• Celebrate every little success, in the beginning. "The first few days are the most crucial. Reward yourself often during this time, and celebrate everything you do! The first week is the next most important period. After that, it gets easier. But after about 2-3 weeks, you’ll face a crisis. Re-focus yourself during that crisis, and you’ll get through it. After a month, you’ll be golden."

10 Workout Tips

There's an article from the WebMD website, called 10 Workout Secrets, that I'd like to share. You can embrace which ones you want, but in general, they're pretty helpful.

1. BE CONSISTENT. In the article a man shares a story that he was more successful than most of the people he had seen working out just because he was consistent. I see this all the time. People work out in spurts. Usually January for the New Year's Resolution, then wind down in February or March, and then maybe pick up again in May to put that swimsuit on again. Squires, the man in the article says, "I'm not fast, but I'm consistent." He worked out every day for 20 minutes. See what a difference it would make if you just worked out 20 minutes everyday, instead of an hour some weeks, and then stop going other weeks.
   
2. Follow an effective exercise routine. The top suggestion of 1,000 certified Personal Trainers was what I've said a thousand times. 1. Strength Training 2x a week for 20 minutes will tone up your entire body. 2. Interval training. 3. Increased cardio training. If you have a plan, or system of what you're going to do that week, it's much easier to stick to that schedule when something more "fun" comes up.
   
3. Set Realistic Goals. We've all learned our lessons about trying to get so thin that we get discouraged, or end up gaining more weight than we set out with. Set small, attainable goals first, then raise the bar as you go along.
4. Use the buddy system. Now I personally have a hard time with this because it's hard with conflicting schedules, and your friend that you'd want to work out with might be on a different level than you. But if you can work out the schedule, and find someone who is on the same workout level, it is ideal to workout with a buddy. The motivation stays longer, you have someone you don't want to let down, and you are less likely to give up so quickly. Something to think about :)
5. Make your plan fit your life. This is the best tip in my opinion. They gym really isn't for everybody. If you'd rather enjoy playing a tennis game, by all means do that instead. Pick something you ENJOY, and do that, because it's the only way it will stick.
6. Be Happy. This goes along with #5. Do what you enjoy because otherwise, you won't be consistent. If you don't like weights, try yoga, or pilates (although it's not the same, it has other benefits.) If you don't belong to a gym try resistance bands which are great for toning. There are so many options out there. Choose something you're happy with.
7. Watch the Clock. The article refers to your BODY clock, meaning, work out when you have the most energy. If you're not a morning person, don't try and get up at 5 am to work out. If you don't like working out late at night, try around the middle of the day. (Of course there's always schedules to work around.) But it's something to consider.
8. Call in the pros. The article says to hire a personal trainer if you're just getting started. I know I'm a personal trainer, so I'm biased to the idea. I also know it can be very, very pricey, depending on your gym and where you live. But sometimes once you learn the techniques, and new ideas, it can be a booster for you. Just a thought.
   
9. Get Inspired. The article says, "Fitness is a state of mind." He asks, "Who inspires you?" I find that reading a fitness magazine or a health book gets me in the right mode. Otherwise, sometimes I get lost in my own appetites and thoughts and start thinking it doesn't matter what I look like. Then when I want to go out and look nice I ask myself why I did this to myself again. So find something that inspires you, to keep you motivated.
10. Be Patient. This is a big one. We get excited about our workout routine, then a few weeks go by and we quit because we didn't see any results. Be patient and be CONSISTENT and you will be better off than if you didn't.

I'll throw my own personal plug in there, that you can work out like a beast and eat simple carbs and overeat consistently, and you probably won't see very good results. Don't forget it's mostly about what you're putting into your mouth. Don't you just love to hear that!

MOVE!

Exercising isn't just about the calories you burn while you're exercising. Exercising is beneficial because it revs up your metabolism. It's the only thing besides breakfast that's linked to long term weight loss. And it's not just because of the 350 calories you burned while you were exercising. It's the message it sends to your body and your metabolism to burn calories the rest of the day.

That's why it's so important to move around during the day, because it is just as helpful to your metabolism by staying active. It shouldn't replace your workouts, but it certainly improves your RMR. (Remember that from the posts in the beginning?)

From Ultra Metabolism, here is a short list of ways to stay active in your everyday life:

• Do sit-ups (or any form of activity) in front of the TV
• Walk during your lunch hour
• Take a family walk after dinner
• Walk instead of driving whenever you can
• Walk to your place of worship instead of driving
  
• Get a dog and walk it
• Join an exercise group
  
• Do yard work
• Get off the train or bus a stop early and walk
  
• Work around the house
• Bicycle to the store instead of driving
  
• Go for a half-hour walk instead of watching tv
• Wash your car by hand
• Pace the sidelines at kids' athletic games
• Park further from the store and walk
  
• Ask a friend to exercise with you
• Exercise indoors with a video if the weather is bad
• Play with your kids thirty minutes a day
  
• Dance
  
• Walk briskly in the mall
  
• Explore new physical activities
  
• Vary your activities, for interest and to broaden the range of benefits
• Take stairs instead of the escalator
  
• Walk to a coworker's desk instead of sending an e-mail
  
• Use a snow shovel instead of a snowblower
• When walking, go up the hills instead of around them
  
• Buy a set of hand weights and play a round of "Simon says" with your kids: you do it with the weights, they do it without
• Reward and acknowledge your efforts

You might not do a lot of these things and you might do different ones instead. But just keep the mentality that you want to be active and moving around during the day to stay healthy.

Priority

I know what it's like to work in an office, sit on your butt all day, be around food and snacks all day long, and then get home exhausted not eager to put on some running shoes and go for a tough jog to burn off a few of those chocolates eaten earlier. Yeah right, by then I'm ready to sit down on the couch and do a whole lot of nothin because I've been slaving away all day. Sound familiar?

I had to decide that I want exercising and health to be a priority in my life. It's not about weight, but about health. Sometimes if it's all about the weight we are more willing to let it slide or let our workouts be inconsistent. But when I decided that I want to be someone who values their health and body by taking care of it everyday, it changes my mentality.

Here's a medley you can do in your bedroom that will get your heart rate up and target all your main muscles.   For days when you can't make it to the gym, or don't feel like working out, try a little something like this:


1. Plank 30 seconds
2. Rest 30 seconds
3. Plank 30 seconds
4. 10 pushups
5. 15 full situps
6. 20 Squats
7. 20 lunges, ten on each leg
8. Jump rope in place (with no jump rope) for 1 minute
9. Run in place 30 seconds
10. Alternate between running in place and imaginary jump roping for 5 minutes

This is a quick workout you can do in your pajamas, without even putting your sneakers on. You are getting most of your muscle groups and you will feel better about yourself for doing it rather than doing nothing at all.

Click here for some pictures or examples of proper form for the plank, lunges, squats, and sit ups.

Scheduling

Scheduling is an important part to having success with working out. What does your schedule look like? Do you have one? Here are some key factors that can help you schedule appropriately to get the best results:

1. Have a specific purpose for each workout: If you are too vague, and push comes to shove, you probably won't make your workout. For example, if all you say is, "I'm going to work out this week," you'll take the first best thing that comes along instead of working out. Right? So have something specific so that you will feel more of a need to not miss it. Examples of specific scheduling is: Monday- swimming/sprints, Wednesday- strength training, Friday- Run/Long. That way if you miss one of your workout days, you actually missed something necessary to your fitness, because you need all three of those areas. You would have missed much more than "a workout".
   
2. Be realistic: of course right away you want to work out 6 days a week when you're motivated. But what has worked in the past? If you are already doing that, great, keep it up! But if you're starting over again, take it slow, but steady. Start off with a 3x a week, and every 2 weeks add another workout in until you get to 5 workouts a week. Depending on where you are at, you can add one every 3 weeks.
   
3. Be committed: So at this point you've been realistic about the days you can reasonably go, and realistic about the times, now COMMIT! Don't let anything else get in that way. You've already decided this is a good time for you. Don't let the crying kids stop you, or an unexpected phone call.
   
4. That brings me to my next one, No excuses: I hear WAY too many excuses why people are not working out. It doesn't mean they're not true, but they're excuses. No more, "I'm too tired, my kids don't like the day care, I haven't done it in so long, I don't feel like it, I don't have any time..." the list goes on. Either accept that you can't work out and won't talk about it, or stop making excuses and make it happen. If you REALLY wanted to be in shape, you could do it. I promise. Maybe the question is, why am I doing this? (But that's for another day :) So stop making excuses, and just do what you can do.
   
5. Don't over do it at first: You're already being realistic about the number of days you're going to start off with, but now be realistic with what you're going to do for the workout. Do not start your first week back doing an hour run, with sprint intervals, uphill. You'll get a few days into it and say, "See ya later!" Ease into things and be realistic about what you can do.
   
   
   
   
   

The Stair Master

It's raining here I'm not sure if it's raining where you're at too! So I'm planning on doing some indoor cardio today.

Stair Master Baby!
If you've ever been on this one, be prepared because you will sweat like a beast!

• Warm up: 5 minutes
• Get to a fast level (i.e. 6 or 10 depending on your cardio shape): 1 minute
  
• Go 2 levels above that: 1 minute (here is where you push it even though it's hard)
  
• Down 2 levels: 2 minutes (it's still hard but not as intense)
  
• Down 2 levels from that: 2 minutes (this should be a bit of a rest from those intense levels)
  
• Instead of stepping on every step, step every other one, which means you'll be going slower but taking bigger steps, using more muscle fiber in your legs, and actually burning more calories that way. Do this for 3 minutes
• Go back to your lower level: 2 minutes
  
• Up 2 levels: 2 minutes
• Up another 2 levels: 2 minutes
• Try another level 1 level if you can: 2 minutes
• Keep going down 2 levels every 1-2 minutes until you reach a cool down
  

You get the idea. You pretty much have 3 levels. Your first one is a warm up, the second is hard but you can maintain it, and the third level should be extremely hard and can't last longer than one minute. Good luck!

Pyramids

Pyramids are when you have a starting point and an end point to run to, and you work your way up to a sprint with each time you run one less lap back and forth.

For example, let's say my starting point is a street lamp on my street, and the end point is a tree 20 yards away.  When it says to run 6x, it means I'll run back and forth between the lamp and the tree and touch the tree 6 total times.   

6x =  Jog
5x =  Faster Jog
4x =  Run
3x =  Running Fast
2x = Almost a sprint
1x = Run for your life! (You shouldn't be able to carry on a conversation because you're so out of breath)
After each sprint you will need to rest because you will have gotten your heart rate up very high (or at least you should if you're truly sprinting.)  This is actually a necessary part to doing intervals, raising and lowering your heart rate.  You'll know when you're ready to start running again when your breathing is normal and you can talk comfortably without taking huge swallows of air to breathe. 
 
Here's how it goes:

• Warm up by jogging back and forth from point A (beginning) to point B (end) 6x (You'll touch point (B) 6x)
• Go down to 5x (Still a jog, but pick up the pace a bit) (This means you'll touch point (B) 5x)
  
• 4x (Getting faster)
• 3x
• 2x (Almost to a sprint.  You are running hard and fast.)
• 1x (Sprint as fast and hard as you can from point (A) to point (B))
• Rest for 30 seconds to lower your heart rate
• 1x  (Sprint as fast and hard as you can back to point (A))
• Rest for 1 minute to get your heart rate back down
• 2x (A hard run, but not a full on sprint)
• 3x
• 4x (You're progressively getting slower each time the lap increases)
• 5x
• 6x (Cool down.  You've done good work!)

Obviously if you've never run before in your life, don't do this exercise.  This is for runners who are looking to mix up their everyday routine and incorporate intervals into their workout- which will change your metabolism like non other.  If you are a novice runner, you can do this, but you don't need to do a full on sprint if you haven't done one in 10 years!  But, you can still progressively get faster the less times you run back and forth. 

I love these because I'm always challenged and never get bored!

Run and Jump Rope Combo

 This is great for an outside run.  Pick a land mark that you will see often.  The easiest for me is a street lamp because that's where I run.  You can choose every 10th tree if you're running on a trail, or every 5th house, or every 20 seconds, etc. 

Run with your jump rope in hand until you reach your landmark or time limit.  Stop at the landmark and jump rope for 1 minute.  Jog for a minute to get your heart rate back down, then when you reach the next landmark once your heart rate is normal (you can tell if your breathing is normal) jump rope for 2 minutes.  Continue to alternate between running and jumping until you can work your way to jump roping for 5 minutes, and then work your way back down to jumping for 1 minute.  Run for 5 minutes to cool down.


I love these kind of workouts because I'm always doing something different and jump roping has killer effects on your abs. 

Sprints

Alright we're going to finish off the week strong! We'll finish with some sprints! I'm sure the weekend is when you usually go out to eat, so we're just being proactive about it!

Just FYI, the reason why I love sprints so much is because it burns so much more than a 'long run'. Think of a car. Gas is car's fuel, just as food is our fuel. So what burns more gas in a car, stop and go traffic, or on the freeway? Exactly, stop and go. Some people run miles and miles to lose weight. But remember, you're actually not burning as much fuel. But if you do sprints, that fat will come off faster! So as much as I hate them, I know they're well worth my time!

It won't be longer than about 25-30 minutes, but you shouldn't be able to handle any longer if you're doing it right.

• Warm up for 5 minutes.
  
• Sprint for 20 seconds, then rest for 20 for 2 minutes
  
• Recover 2 minutes
  
• Sprint 30 seconds, rest 30 seconds for 2 minutes
  
• Recover 2 minutes
  
• Sprint 45 seconds, rest 30 seconds for 2 minutes
  
• Recover 2 minutes
  
• Sprint 1 minute, rest 45 seconds for 2 minutes
  
• Recover 5 minutes, cool down
  

We decreased our resting intervals today so it's getting more and more difficult. If you feel the need to increase your rest periods, then do so. You can do this on any cardio machine or activity, swimming, a bike, jump roping, walking, etc.

Cardio Monday

Since this is the second week, you should pick up your intensity a little more this week from last.

Today I want a long workout, yet intense. So we'll split them up because you can't do an intense workout for longer than 20 minutes. So the first ten minutes will be intense, and the next 20-30 minutes will mellow out.

Minutes:
1.0 - 3.0: Warm up
4.0-5.0: 80% of heart rate max (sprint)
5.0-6.0: Recover
6.0-7.0: Sprint
7.0-8.0: Recover
8.0-9.0: Sprint

Do this until you reach 15 minutes

15.0 - 40.0: Go up and down gradually, but never get up to 80% of HRM. Keep the intensity low so you can get more time in and burn more calories. Make sure you have some good music because the slow days are always the most boring :)

Cardio/Strength Mix

Today we're going to combine our cardio and strength training.

Do every strength exercise 15-20 times. Make sure the last time burns and you feel like you can't do any more. If you don't feel that, your weight is too light.

1. Walking Plank
2. Pushups
3. 20 jumping jacks
4. Rest for 1 minute
5. Squats
6. Back Fly
7. Mountain Climbers
8. Run in place for 1 minute - keep your knees up high
9. Rest 1 minute
10. Lunges
11. Lateral Walks with resistance bands
12. Hold the UP pushup position for 30 seconds
13. Jump rope or jump in place for 30 seconds
14. Rest for 1 minute

REPEAT

Jumping Day

Today you'll need a jump rope, box to jump on or step onto, and stairs.

Jump Rope: 2 minutes
Box Jumps (or you could do box step ups with one leg at a time): 2 minutes
Jump Rope: 3 minutes
Box Jumps: 2 minutes
Stairs: 5x

Repeat that for 30 minutes.

or

(Advanced)