For the fourth phase, we’re going to focus on the core . You will perform the first two exercises for 10 reps and rest for the remainder of the minute. On the third and fourth exercises, you’ll perform for a sustained amount of time because there is actually no rep scheme.

Repeat 2-5 times with no rest.

For the sprints, you will determine a set distance, sprint as hard as you can, and stop at the finish line. This can be a basketball court, track, or distance in your yard. If you are inside, run in place. You should be moving for 10-15 seconds. As long as you go and go hard, you’ll be doing what you need to do. Perform five sprints if possible. If you feel five is too many, make sure you do at least two.

Related: EMOMs for Time-Efficient Training (Plus 8 Workouts Under 20 Minutes)