Body Weight Circuit Level: Beginner Equipment: None Rest: 30 seconds between reps, 5 minutes between sets Sets: 2-3 Reps: One of each exercise Notes: Complete each of these exercises for 15 seconds and take a minute break before starting the next exercise. To make the circuit harder, reduce the rest time or increase the work time to 30 seconds. 1. Squats 2. Push-ups 3. Burpees 4. Lunge 5. Crunches 6. High-Knee Running Upper Body Circuit Level: Intermediate Equipment: Dumbbells Rest: 30 seconds Sets: 3 Reps: One of each exercise Notes: Complete each of these exercises for 30 seconds and take a minute break before starting the next exercise. To make the circuit harder, reduce the rest time or increase the work time to 30 seconds. 1. Push-ups 2. Biceps curls 3. Shoulder Press 4. Pull-ups 15 Minute Sprinting Workout Workout: 150m sprints Level: Advanced Equipment: Running Track Rest: 1-minute between reps, 6 minutes between sets Sets: 2 Reps: 4 Notes: Sprint 150m on a running track and take a 1-minute break before your next set. Each sprint should take between 18 and 30-seconds depending on your fitness level.