My favorite workout design:
20:10s... 20 seconds of an exercise and a ten second rest, repeat that same exercise 20:10 8 times. Move onto another exercise with only the ten second rest and start the 20:10 again, another 8 times for the new exercise. Do this for four different exercises.
workout for the day:
20 seconds jumping jack planks, 10 seconds rest
repeat for a total of 8 times or 4 total minutes
20 seconds push ups, 10 seconds rest
repeat for a total of 8 times
20 seconds scissors (6-inches, one leg at a time), 10 second rest
repeat 8 times
20 seconds hip bridge with leg lift, 10 second rest
repeat 8 times
Cardio- do 15 minutes of stairs, 25 minutes running
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