30 Seconds On – 30 Seconds Off – 5 Rounds
Alternating Step Ups (or High Knees)
Kneeling Squats

How This Works:

Set a clock and do the max amount of Burpees you can for 30 seconds, rest for 30 seconds. Do the same with the step ups and Kneeling squats taking a 30 second rest after each. Repeat the sequence until you have done all movements 5 times for a total of 15 minutes.



Starting standing straight, squat down, put your hands on the floor in front of you, jump or step your feet back so you are in a plank, bend your elbows bringing your chest and thighs to the floor, push back up to a plank, jump or step your feet in towards your hands, and finish by jumping into the air with your hands over your head.

Low Step Ups:

Using a step, or a short sturdy object, step up on to it with one foot then the other and back down with each foot. Up-Up-down-down. That is one rep. Go as quick as you can like you are running in place. Remember to switch the lead foot for each new round.

Kneeling Squats:

Start by kneeling with both knees on the floor. Brace your core, keep your chest up and bring one foot out in front of you plant your foot so you are in a half kneeling position. Put all your weight on that foot and bring the other leg up without rising your upper body too much so now you are in a squat position. Stay in the squat as you reverse the movement and go back to kneeling on both knees. Repeat by leading with the opposite foot.