Guaranteed to Make You Sweat!

"Danny, I don't have the time to do cardio!"
- Anonymous

Take some time off of these activities:

1. Facebooking and Twittering
1. Trust me, all your friends will be fine with one or two less updates on your day.
2. Watching TV
1. DVR was created so that you can workout even more!
3. Going straight home after work
1. The permanent dent you have created in your sofa could use a break.
4. Cruising the mall
1. I'm a guy, need I say more?

Now do you have 20 -30 mins? Then, here is my gift to you.

*There are 3 different variations to this routine. Choose according to your fitness level!
*What you need: Treadmill, jump rope, and a towel.
*This routine calls for a squat thrust AKA burpee.

1. From a standing position, drop to a squat position with your hands on the ground near your feet.
2. Throw the feet back, putting yourself into a push up position.
3. Again pull the feet forward to a squat position with hands on the floor.
4. Stand again.
5. Repeat many times.

Level 1
The New Kid on the Block
5 min warm-up on treadmill
START!
Min 1 @ 4 mph
Min 2 @ 5 mph
Min 3 @ 6 mph
Min 4 - Jumping Jacks
Min 5 - Squat Thrust *as many as you can perform for 1min
REPEAT CIRCUIT 4 TIMES

Level 2
Fight Club Wannabe
5 min warm up on treadmill
START!
Min 1 @ 7 mph
Min 2 @ 8 mph
Min 3 @ 9 mph
Min 4 - Jump Rope
Min 5 - Squat Thrust with Push Up *as many as you can perform for 1min
REPEAT CIRCUIT 4 TIMES

Level 3
You Crazy!
5 min warm up on treadmill
START!
Min 1 @ 9 mph
Min 2 @ 10 mph
Min 3 @ 11 mph
Min 4 - Weighted Jump Rope
Min 5 - Squat Thrust with Push Up *you better move like bullets are coming at you
REPEAT CIRCUIT 4 TIMES

You Welcome!