Start with a 5-minute warm-up, then do 20 minutes of high-intensity cardio like jumping jacks, mountain climbers, or running in place.
Alternate between upper and lower body exercises for 20 minutes, including squats, lunges, push-ups, and tricep dips.
Spend 10 minutes on core exercises such as crunches, planks, bicycle crunches, and Russian twists.
Do 4 rounds of Tabata intervals (20 seconds of intense exercise followed by 10 seconds of rest) with exercises like burpees, squat jumps, or high knees.
Perform 30 seconds of intense exercise followed by 30 seconds of rest for 20 minutes with exercises like sprints, jumping lunges, or kettlebell swings.
Engage in a 20-minute Pilates session focusing on core strength, stability, and flexibility with exercises like leg circles, the hundred, and roll-ups.
Practice a 30-minute yoga flow sequence to improve balance, flexibility, and relaxation with poses like downward dog, warrior series, and child's pose.
Finish with a 5-minute cool down and stretching routine targeting all major muscle groups to prevent injury and improve flexibility.