Start by warming up for 3-5 minutes (this could be stepping on and off of a stair, jogging in place, walking on the spot or around the house, doing jumping jacks, or using a piece of cardio equipment if one is available to you. Then, complete 2-3 sets of each of the following 5 exercise sequences. Perform the first exercise for 30 seconds at high intensity, followed immediately by 30 seconds of the second exercise at a light(er) intensity, to allow for active recovery.
In short form, the workout looks like this (note: click on the individual exercise to link to a video tutorial):
Cool down for 3-5 minutes (similar to the warm-up above).
Good luck and please let us know how you did below (or better yet, tag us in a picture or video!).