up to 35 minutes using the format:
30 seconds of work 30 seconds of rest
-100 calorie bike
-80 air squats
-100 calorie bike
-80 box jumps (no rebounding)
Complete movements in order and finish one before moving to the other. Keep air squat form as precise as possible. Recommend using arms -overhead squat or overhead squat with hands as close together on PVC pipe as will allow for good form.