Forget the gym membership and fancy fitness accessories. Sometimes, all you need is 45 minutes and some space. The idea is to go 100% on an exercise for 20 seconds then rest for 10 secs; rinse & repeat 8 times. That should burn 4 minutes, so we did 7 of them with a 1 minute rest between the sets.

the warmup:

• Good Mornings
• Windmills
• SSH

the thang:

• Burpees
• Mountain Climbers
• Merkins
• High Knees
• Johnny Dramas
• Skaters
• Carolina Dry Dock

the Mary:

• American Hammer
• LBC