Minute 1: Step-Ups on a Bench(cardio) Stand facing a bench or step. Quickly step up with your right foot, then your left, then step down with the right foot, followed by the left. Repeat, moving comfortably as fast as you can. After 30 seconds, switch the lead leg.
Minute 2: Half Roll-Ups(toning, pictured) Lie on back with legs extended, toes pointed. Inhale and raise arms up, fingers pointing toward ceiling. Exhale and press lower back toward floor as you roll head, neck, and shoulders up, reaching fingers toward the ceiling, until you feel a strong contraction in stomach muscles. During the move, tighten your leg muscles to maintain intensity. Slowly return to start, and repeat.
Minute 4: Dead Bug(toning, pictured) Lie on back with hands by your sides, knees bent at a 90-degree angle, and feet off the floor. Tighten abs, and slowly lower left leg toward floor, straightening leg, as shown. Stop when you feel lower back coming off the floor. Return to starting position, then switch legs. Alternate for one minute.
Minute 5: Football Drill(cardio) Stand with feet shoulder-width apart. Run in place as fast as you can. Take periodic 10-second breaks to jog, if needed.
Minute 9: Stair Climbers(cardio cooldown) Run up a flight of stairs as fast as you can, then jog down. Repeat for 30 seconds. (If you don’t have stairs, do the Sideways Shuffle.) Then walk in place for 30 seconds to slow your heart rate.
Minute 10: Cobra(stretch) Lie facedown with palms on floor near shoulders and elbows close to body. Press hands into floor as you lift upper body, keeping hips on floor. Relax shoulders, and look straight ahead. Hold for 30 seconds.