Kickin' It Up A Notch

This workout can be adjusted according to your skill level -- beginner, intermediate, or advanced. Try it at your particular level, and when it feels too easy, raise the intensity, and try the next level. It works by incorporating an aerobic element that keeps the heart rate elevated.
You will alternate between a resistance exercise and a choice of jumping rope, burpees, jumping jacks, squat jumps, jogging in place, toe touches, or marching in place that you will perform for one minute.

If you have any problems with your knees, I would suggest staying with jogging in place, toe touches and marching in place.

Since it is performed as a circuit there is little or no rest between exercises, however, if you need to, rest!

List of Aerobic elements:

Advanced

Burpees - squat down and place your hands on the floor, on either side of your feet. kick your legs out behind you. You'll be in push up position. Pull your feet back up to your hands, now jump up with your arms over your head. You can add a push up to increase intensity.

Jumping rope - Jumping rope is a great way to get the heart pumping in a very short amount of time. You don't even need a rope to do it. Hold your arms to your sides, rotate your wrists like you would if you were throwing the rope over your head, jump up using small steps, like you would to jump over the rope. Keep your body straight, and bend your knees slightly when you touch the floor.

Squat jumps - feet are shoulder width apart, squat down to a 1/2 squat position. Now jump up and bring your hands over your head like you are reaching for the ceiling.

Intermediate

Jumping jacks - just like the ones from grade school.
Jogging in place

Beginner

Toe touches - Step to the right with your right foot, bring your left foot over to meet it. Then quickly step to the left, and bring your right foot to meet it. Pick up the pace and repeat.

Marching in place

Whatever aerobic element you choose, the idea is to get your heart rate up. Put some intensity into it -- don't phone it in!!!

The Circuit:

Repeat this circuit 1-3 times (15reps)

Warm up first!

One arm dumbbell rows

Do Aerobic element for one minute

Push ups

Aerobic element for one minute

Bicep curl w/shoulder press

Aerobic element for one minute

Tricep dip on bench

Aerobic element for one minute

Sumo squats

Aerobic element for one minute