Just to recap, my favorite kind of workouts are what I like to refer to as Quick and Dirty. They are short and to the point, and you end up sweating like you’ve been at the gym for a couple hours. These are complete body workouts, so you get cardio, core, and lower body/upper body--the whole nine yards.
With most of these workouts, you'll be needing some equipment, as mentioned in Quick n' Dirty (Part 1). This one, however, is a little different as you'll be relying primarily on your own body for resistance. You may also want to use the HIIT app on your smart phone that I previously mentioned, or a stop watch. And you'll need an area with about 30 feet of space to run/shuffle across.
For definitions and assistance on form, check out the DEFINITIONS page.
Quick n' Dirty #2
Prison Diagonal Lunges
Shuffle Runs (30 ft back and forth)
Up n’ Down Planks
Complete each exercise for 1 min, with a 10 sec transition time. Complete 3 times. These should be done in order and at max effort. I dare you to go to the point of fatigue!! (this workout will take more like 23 mins, less if you don't break too long between sets.)