You will need a timer set to go off for 10 to 20 second intervals. Take 30 seconds to grab water between each section bringing it just over the 30 minutes. The vinyasa posted earlier today would be a good dynamic warm up. Save 5 minutes minimum for stretch at end.
Equipment: Mat, Glider (paper plate, towel, cardboard options), chair, stairs or sturdy stool
Tabata 10 + 20 second intervals 3 rounds of each (7.5 minute rounds)
Floor work (15 feet or more preferably)
10 seconds march recovery - 20 seconds moving across floor + back
March - High knees crossing arms front
March - Front sprint /backpedal
March - Skaters
March - Hamstring curls
March - Side shuffle
low squat for 10 second recovery before 20 second exercise below
Squat jump
Squat jacks
Lateral squat alternates
Lunge hop (modify with alternate lunge stepping back)
Single leg deadlift hop (right 1round 1, left round 2 )
Box (use your stairs if box or sturdy stool is unavailable)
Toe taps slow for 10 second recovery before 20 second exercise below
Box run right
Box run left
Dips (add kicks to advance. use a chair, bench)
Knee raise (right round 1, left round 2)
Toe taps fast
Gliders (options: paper plate on carpet or cardboard, towel on tile or wood)
Plank on 10 second recovery round 1 before 20 second exercise below
Round 2 plank rotations
Round 3 supermans
Pike
Mountain climbers
Mermaid pike right (oblique pike reach top arm under body or elbows down)
Mermaid pike left
Jack push ups (modify to knees on push up. If you feel traps/neck stop)
