This is your fat burning cardio. Warm up first by doing some easy jogging, skipping etc for a full 5 minutes. Then go through the following 3 times. 45 seconds of effort with 15 seconds of rest. Do not take longer rests!!
Exercise
Manual-Notes (if any)
Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions
Trainer's comments: Dont do the jump up with this one. I know you hate these, but they are so good!
Sets
Reps
Weight/ Resistance
1
45 seconds
High Knee Drill 1. Stand at foot of agility ladder or just stand in place. 2. Drive knee up towards chest and place that foot in first square or back on the ground. Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.
Trainer's comments: Really really lift up those knees
Sets
Reps
Weight/ Resistance
1
45 seconds
Jump Rope (basic 2 feet) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time.
Trainer's comments: If you don't have a rope, get one or pretend
Sets
Reps
Weight/ Resistance
1
45 seconds
Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.
Trainer's comments: No comment required
Sets
Reps
Weight/ Resistance
1
45 seconds
Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds.
Trainer's comments: Try really hard to do these for the whole 45 seconds
Burpees 
High Knee Drill 
Jump Rope (basic 2 feet) 
Jumping Jacks 
Mountain Climbers 