Quick 30 minute HIIT workout:

1) 5 rounds (.25 rest after each round)
– 45 second jump rope
– 10 high squat jumps with knee tuck

2) 5 rounds (.25 rest after each round)
– 30 second jump rope (double spins)
– 8 frog jumps

3) RAPID FIRE SPRINTS
– 10 yard sprints from sprinter stance at max intensity. Drive legs and arms hard for 10 yards, turn around, put hand on line and sprint back. 20 reps rapid fire!!