You can use a kitchen timer to keep track of your intervals. 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 week's workout I am borrowing from Thames CrossFit (TCF). Last summer they lead a few outdoor sessions and this was one of them.
Be sure to warm up by walking or running. Once you break into a light sweat you are ready to begin.
Min 1: 3 burpees, 5 push/press ups, 7 lunges (stationary or walking) for beginners, 8 burpees, 10 push/press ups, 12 lunges for advanced fitness levels. Finish within 60 seconds. Rest for any remainder of the 60 seconds.
Min 2: Repeat minute 1.
Min 3: Repeat minute 1.
Min 4: Repeat minute 1.
Min 5: Suicides/Shuttle runs from starting point to 10 meters, back to starting point. Then starting point to 30 meters, back to starting point. Finally, starting point to 30 meters, back to starting point. This needs to be completed within one minute.
TCF had us repeat the above 5 minute program 4x through for a wicked 20 minute workout. Remember to listen to your body, as this one is a little more advanced. I encourage you to give it a go though. You will never know you can do it unless you try!