I put this short yet effective workout for those times when even a half an hour is too long; or to add to cardio like running for a little extra umph.

Check out the full 11-minute video or keep reading!
The workout is 11 minutes. In my video I’ve timed it so you don’t have to time yourself, but each move will be for 30 seconds and 3 sets of each move with a 45 second rest between sets.

Warmup with a jog for 30 seconds.

1.) Frog-Jump Burpees                                             3 sets/ 30 seconds each set

Frog jump burpees are are combination of the move frog jumps (legs wide, down in a squat, hop like a frog, arms go up and then back down) and a burpee (jump back into a plank, jump feet in, power from the bottom). Do as many as you can for 30 seconds.

2.) Push-Ups with a Twist                                    

3 sets/ 30 seconds each set

Start in plank position. Do a push-up, and as you return to plank position raise the right arm up to the sky (keeping your core tight). Now lower hand down to plank. Repeat on the left side by first doing the push-up and then raising left arm to the sky. Alternate for 30 seconds.

3.) Forward/Backward Lunge                                 3 sets/ 30 seconds each set

Start by standing with feet together. Now step forward with your right leg into a lunge. As you bring your leg back to standing, slide it back into a back lunge. Return right leg to feet together standing position. Repeat on the left leg, and alternate for 30 seconds.

4.) Power Jumping Jacks.                                       3 sets/ 30 seconds each set

Start by standing feet together, arms up. Simultaneously jump your feet out and lower your arms to your legs. Now do that motion in reverse, simultaneously raising arms and bringing feet in to starting position. Do as many as you can for 30 seconds.

5.) Standing Core Crunches.                                  3 sets/ 30 seconds each set

Start with hands clasped above your head, right leg back. Simultaneously lower arms forward as you tighten your core and raise your right knee in front of you. Now lower right knee and return to starting position. Switch legs after 15 seconds. 

6.) Leg Kickbacks                                                        3 sets/ 30 seconds each set

Start on all fours on the ground. Kick right leg straight back behind you. Now pull the right leg back in and pull right knee towards your chest. Repeat move for 15 seconds and then switch legs.

And don’t forget that you can simply follow along with my video. 
Did you try this workout? How did you do?