BPM H.I.I.T. Cardio:
“Walk and Sprint” (can be performed on a Treadmill or Outdoors)

Description: This one is as simple as the name implies. Usually most people do best with a 30 second walk, followed by a 30 second sprint. Repeat this about 8-10 times, and you should be feeling the burn. By the time you get to sprint number 3 or 4, you will very likely be feeling like death. Push through this period, and you’ll reap the benefits. As you progress, you can increase the number of rounds, or you can sprint and walk up a steep hill. This is a time tested, simple, but effective, workout. It works just as well whether you’re 15 years old, or 50. It works for high level athletes, as well as for everyday Joe’s. Try it!

BPM Abs Circuit (1-2 minutes rest between sets; perform circuit 3 times):
Sit Ups (10 reps) + Air Bike (20 reps) + Plank (30-60 seconds)