This workout requires some weights (dumbbells) and combines an exercise for the upper body, a lower body exercise and a cardio exercise into a mini circuit. 30 seconds of each exercise, then 30 seconds rest before repeating each exercise again. 4 rounds of each group in total.
If you're running this on your own, set a timer for 16 x 30 seconds per group. That is 4 rounds with a 30s rest between rounds.
The exercises are as follows:
Upper body: overhand bent over row
Lower body: pulse squats
Cardio: squat jack with floor touch
Upper body: alternating shoulder press
Lower body: alternating reverse lunge
Cardio: alternating lateral lunge with jump or reach up
Upper body: chest press
Lower body: bridges
Cardio: diagonal mountain climbers
Here is a follow along video where you can workout with me: