This workout combines long interval training with short circuit work.
Running interval work:
30 minute run – 2 minutes jog/ 2 minutes of running at a good clip (it should be effort levels of 3 for the jog and 7 for the run portions)
Long ladders – set up 3 cones 15 m apart. Run to the first cone, back to the start, run to the second cone, back to the start, run to the third cone, back to the start. Rest. Do the first set running forward both directions. The second set is side shuffles, and the third set is forward on the way out and backpedal on the way back. Rest 1 min between each set. Repeat the three sets.
Set up a box with sides of 30 m. The goal is to sprint around the box, stopping at each corner to complete a task. The task at corner 1 is 10 pushups, corner 2 is 10 squat jumps, corner 3 is 5 lunges on each leg, and corner 4 is 10 burpees. Do not rest between tasks or sprints until you get back to the beginning. Rest for 3 minutes and repeat.