Because many people need a bit of guidance, here’s a good place to start. If you can’t do something, skip it or look for alternatives (perhaps ask for help in the comments section). Google is your friend. If you don’t know how to do an exercise then google it. There are a TON of resources out there so there’s no excuse for bad form.

30 min get fit plan:

DAY 1, 3, and 5

1: Leg Press Machine (legs wide) – 15 reps as heavy as possible

2: Leg Press Machine (legs narrow) – 15 reps as heavy as possible

3: Jump Squats – 15 reps

4: Leg Extension Machine – 25 reps with light weight

Repeat above as many times as possible for 10 minutes.  As little rest as possible.

1: Plank – 1 minute

2: Dead Bug Sit Ups – 15 reps

3: Reverse Crunches – 15 reps

4: Bridges – 25 reps

Repeat the above as many times as possible for 10 minutes.  As little rest as possible.

1: Step Mill – 10 minutes

Day 2, 4, and 6

Run 1min – walk 1min – repeat for 20 minutes

*try to run as fast as possible each round*

1: Side Plank – 1 min per side

2: Superman – 20 reps