Endurance
Every minute on the minute for 20 minutes:
Odd minutes - 15 calories on an assault bike or air dyne
Even minutes - 50m swim or 100m sprint
Note: I recognize that few people have ability to pair weighted exercises or cardio machine intervals with swim sprints, BUT for those who do, you should take advantage of this awesome resource! If you are limited in your resources run 100m instead of the swim. If you have a pool, but no bike do 12x burpees without the push-up on the odd minutes. Get some!
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