GOAL is 40 a minute workout
10 minute warm up of your choice
10 minute of higher intensity cardio. If you are a power walker, then add some short jog intervals. If you are a runner, then crank your speed up.
If you are on a cardio machine, then increase resistance and speed and make this 10-minute interval harder than the warm-up. You should need a water break and definitely have a good sweat by now!

40 Burpees — 4 sets of 10 or 2 sets of 20
40 Body Weight Squats — Jump squat for higher intensity or just add jump squats for the last 10 reps.
40 Bicep curl — 4 sets of 10 or lighter weight and do 40 in a row (use water bottles if you don’t have weights!)
40 Bicycle and rotate twisting crunches.
40 Second plank — 2-3 sets of this
40 tricep push-ups from floor –on stomach and hands form a triangle under face, elbows wide and push up off ground. Can leave legs on floor so it looks like a back extension. If to challenging, do modified push-ups. 
Please finish all with a stretch and cool down. Spend at least 5-7 minutes stretching legs, back, hips and anything that feels tight.