Bike for 10 mins (1 min as fast as you can) next min just pedal slowly to recover then repeat)
Ensure that your legs are able to get an almost full stretch when you pedal
Run at a moderate pace on the Treadmill for 10 mins (run as hard as you can for the last 2 mins)
Climb the Stairs for 10 mins (first 5 mins go as fast as you can, then just finish with a moderate pace)
Run on the treadmill for 10 mins at a moderate pace
Use the Rowing machine for 15 minutes (1 min fast as you can , 1 min row slowly to recover)
Skip for 15 minutes (5 mins moderate skipping non stop)
Next 10 mins (30 secs fast, 30 secs break, until the 10 minutes is finished)
Run or jog on treadmill for 15 to 20 minutes
Sprint 200 meters in the quickest time possible then walk 200 meters, sprint another 200 meters
Complete 6 rounds
Perform Jumping jacks for 1 minute then perform mountain climbers for 1 minute, go as fast as you can for the entire minute, take 1 minute break then perform another round
Complete 7 rounds
Walk for 20 minutes on the highest incline level of the treadmill (try to start at a moderate to high speed)
Use the elliptical machine for 20 minutes (10 minutes at a moderate pace and 10 minutes at a high speed)
Use 4 different equipment, (eg. Bike, Treadmill, Rowing Machine and Stairs)
Perform cardio on each equipment for 5 minutes at maximum pace then repeat all 4 at moderate pace
Soldier Crawl for 100 meters then sprint 100 meters, take 1 minute break.
Complete 5 rounds
Run for 10 mins on the treadmill(moderate pace)
Rowing machine (10 min) moderate pace
Run on the treadmill for 20 mins, run as hard as you can for the first 5 mins and last 5 mins
Use the Rowing machine for 15 mins, for the last six minute, row hard as you can for a minute, rest one minute, row hard again for a minute
Use rowing machine for 15-20 minutes
Do Interval Cardio 15 to 20 minutes
Use 2 equipment (Bicycle and Treadmill)
1 minute as fast as you can then take 90 second rest
Change equipment after 8 minutes and 30 seconds, by then should have completed at least 4 fast and rested 3 times
Run 1.5 mile in the quickest time possible
Skip for 20 minutes, 10 minutes on each leg, Have fun!
Use 4 different equipment,(ex. Bike, Treadmill, Rowing machine and Stairs).
Perform Cardio on each equipment for 5 minutes at maximum pace.
Jog for 45 minutes
Sprint for 100 meters then light jog another 100 meters then sprint another 100 meters
Complete 10 rounds