Jump rope for two minutes rest for one minute.
Can you continue this for thirty minutes?
This is just twenty minutes of cardiovascular exercise.
Go for it!!
If you have considerable jump rope experience,
"double under" for two minutes rest for one.
Anyone who can keep this up for thirty minutes is an extraordinary athlete.
"The ambitious will always be first in the crowd; he presseth forward,
he looketh not behind him. More anguish is it to his mind to see one
before him, than joy to leave thousands at a distance."
Akhenaton
(1375 BC, Egyptian King, Monotheist)
Squat with weight 20-10-5-3-1- reps
Then,
Three rounds each for time of:
Three minute stand on bike at 70 rpm
2 Rope climb
20 Sit-ups
15 Back extensions