You can use a kitchen timer to keep track of your intervals. Perform once through and keep going if you can. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.
Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the push up, inhale as you return to the ground).
This workout can be done inside or outside.
1 min- Walk
30 sec- Jog with high knees
1 min- Squat with leg lift As you come up alternating left and right knees.
1 min- Jumping jacks/star jumps
1 min- Feet shoulder width apart, arms out to side in a letter T, touch opposite hand to opposite toe then come up straight and repeat on other side (work those obliques).
1 min- Reverse lunge Stand with feet together, bring one foot back and drop that knee almost to the ground. Keep front knee over the ankle and bring back foot to starting point. Repeat on other side.
1 min- Pilates 100 Remember to inhale for 5 counts and exhale for 5 counts. Don't pull with your neck and keep legs in table top position and shoulders off the ground. If your neck hurts, stop.
30 sec- Side plank Right side, keep top leg's foot in front of the bottom foot.
30 sec- Side plank Left side, keep top leg's foot in front of the bottom foot.
1 min- Russian twist You can hold a weight or ball if you want to add resistance.
1 min- Crab dip To work your triceps start with hips high and tummy tight. Bend elbows to lower hips.
1 min- Frog crunch Have legs in butterfly stretch position but lie on back. Keep heels up but keep toes on ground for extra challenge. Keep tummy tight and don't pull with neck.
10 minutes and you are done! Add a cool down by walking for 1 minute. Stretch a bit too as your muscles and joints will be warm. Make 2012 the year of flexibility.