This program is designed for a treadmill. If you use a bike, double the times, stick within 10 beats of the heart rate.
Perform 2x’s per week

Dynamic Warm-Up
5 min Warm-Up Jog (Bring HR up to 60%)

3 min jog    65-70% max Hr
20 squat jumps
20 lunge jumps
20 skater plyos
20 push-ups
20 full sit-ups
1 min run on tread as fast as possible (80-90% heart rate)

Repeat

.5 mile 80-85% maximum heart rate
Walk ¼  mile

Repeat

5 min cooldown (Hr down to below 60%)

2x45 second plank
2x20 Swiss Ball sit-ups
2x20 Swiss Ball saws
2x15 Crunch and split