Start with 10 minutes of cardio (on any machine). Warm up for two minutes, then work at a pace that keeps you at 75% of your max heart rate (find it by subtracting your age from 220) for seven minutes. Spend the last minute working at a lighter pace.
Now do a circuit of three exercises for 20 reps each. For instance, do squats followed by bench presses and shoulder presses. Then rest 30 seconds. Repeat twice more.
Do interval cardio. For example, warm up for one minute on a treadmill and then sprint for 30-45 seconds, followed by a 45- to 60-second lighter pace. Repeat four to five times and then cool down with a minute of walking.
Do 20 reps of three different exercises, such as incline dumbbell flyes, followed by split squats, and then overhead triceps extensions. Rest 30 seconds.
Repeat the interval cardio.
Finish with four to five core exercises done for about 30 reps each. Rest 30-60 seconds and repeat for two more circuits. Swiss-ball crunches, full situps, or bicycle situps are all fine.
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