| No equipment routine |
| jog – 5 minutes |
| jump rope – 3 minutes |
| lateral bicycles – 1 minute |
| plank shoulder taps 1 minute |
| jog – 5 minutes |
| mountain climbers – 1 minute |
| burpees – 1 minute |
| shadow box – 1 minute |
| lunge jumps – 1 minute |
| lateral shuffle 4 steps – 1 minute |
| jog – 5 minutes |
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| 1. Easy Base Routine |
| 15 minutes bicycle – easy sustained effort |
| 15 minutes treadmill – easy sustained effort |
| 15 minutes rowing – easy sustained effort |
| 5 minute jump rope |
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| 2. Intermediate Routine |
| 10 minutes bicycle – easy warmup effort |
| 10 minutes bicycle – 70% effort |
| 3 minutes treadmill – easy warm up |
| 12 minutes treadmill – 70% effort |
| 3 minutes rowing machine – easy warmup |
| 12 minutes rowing machine – 70% effort |
