Try doing the following circuit routine for 30 minutes:
1/ PLANK WITH KNEE TO ELBOW
Come into full plank position with your hands below your shoulders and your feet hip-width apart. Keeping your hips level and your core braced, lift your right leg and draw your right knee in toward your left elbow. (The knee does not have to touch elbow). Return your right foot to plank position and repeat on the other side, lifting your left knee in toward your right elbow. Continue alternating legs 30 times. Jump rope for 30 seconds.
2/ CRUNCH PULSE
Lie faceup with your knees and hips bent to 90 degrees, hands by your side. Lift your head, shoulders, and upper back off the ground, and begin to pulse your arms, taking long, deep breaths (inhale for 10 counts, exhale for 10 counts). Your core should be engaged the entire time so that everything but your arms stays completely still. Remember to tuck your chin in to protect from neck strain. Continue taking deep breaths until you get to 100 arm pulses. Jump rope for 30 seconds.
3/ SLOW BICYCLE
Lie faceup with knees and hips bent to 90 degrees. Lightly place your hands behind your head and lift your shoulder blades off the mat. Extend your right leg straight, bringing your chest toward your bent left knee (imagine you are trying to bring the bottom of your right ribcage to meet your left hip). Come back to the centre and switch sides, extending your left leg straight, bringing your chest up to your bent right knee. Make sure to keep your elbows out wide. Inhale at the centre and exhale as you twist your upper body towards your knee. Continue alternating legs for 30 seconds. Jump rope for 30 seconds.
4/ SIDE PLANK WITH LEG LIFT
Lie on your left side with your knees straight, feet stacked. Prop your upper body up on your left elbow and forearm. Brace your core and raise your hips until your body forms a straight line from your ankles to your shoulders. Keeping your hips high, raise your top leg as high as you can, toe pointed forward (try to point it down to the ground). Keep leg straight and upper body completely still. Lower your top leg and repeat. Do 10 reps on each side. Jump rope for 30 seconds.
Continue doing the circuit stations one to four for 30 minutes – there you have it! Simple and easy you can even do these exercises in your living room or backyard!