12 Tough Minutes Workout 

Equipment needed: Jump Rope and Interval Timer

12 Intervals

(50 seconds of interval training at your max effort)
(10 seconds of rest in between intervals) 

1st Interval : Dynamo Push-ups 50 seconds

Easier exercise options:
*Regular Push ups on knees, *Incline Push ups on knees, *Wall Push ups, *Push ups

10 seconds of rest

2nd Interval : Jump rope 50 seconds (Another option: High knees)

10 seconds of rest

3nd Interval: Squats with diagonal lunge combo 50 seconds

Easier exercise options:
*Free squats, *Static lunges assisted (holding on to a stable object for help if needed)

4th Interval: Jump rope 50 seconds (Another option: High knees)

10 seconds of rest

5th Interval: Plank knee touch 50 seconds

Easier exercise options:
Plank (Either regular or on knees), Crunches

10 seconds of rest

6th Interval: Jump rope 50 seconds (Another option: High knees)

7th Interval: Superman push-ups 50 seconds

Easier exercise options:
*Regular Push ups on knees, *Incline Push ups on knees, *Wall Push ups, *Push ups

10 seconds of rest

8th Interval: Jump rope 50 seconds (Another option: High knees)

10 seconds of rest

9th Interval:  Squat with diagonal lunge combo 50 seconds

Easier exercise options:
*Free squats, *Static lunges assisted (holding on to a stable object for help if needed)

10 seconds of rest

10th Interval: Jump rope 50 seconds (Another option: High knees)

10 seconds of rest

11th Interval: Plank with knee twist 50 seconds

Easier exercise options:
Plank (Either regular or on knees), Crunches

10 seconds of rest

12th Interval: Jump rope 50 seconds (Another option: High knees)