The following exercises should be done in circuit form. Perform the exercise, one after the other, with 10 seconds of rest in between each. Once you complete the circuit, rest for a minute before beginning the next round.

Beginner: Repeat circuit 2 times
Intermediate: Repeat circuit 3 to 4 times
Advanced: Repeat circuit 5 times

Note: To perform intervals, download an app like Interval Timer and set up the exact number of intervals you'll need (including a set for each leg, if applicable) before beginning. Breathe often, and challenge yourself to see results.

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1. Box Squat (30 seconds)
2. Squat Jumps (30 seconds)
3. Plank Elbow to Knee (30s each leg)
4. Mountain Climbers (50s)
5. Burpee (50s)
6. Tricep Dips (30s)
7. Single-Leg Hip Bridge (30s each leg)

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Courtesy of: https://www.active.com/fitness/articles/30-minute-full-body-home-workout/slide-15

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