The second part of this workout is 4 minutes of burpees. Your timer should be already set up from the previous exercise – and don’t tell me that you don’t have your own timer yet . You will be doing 20 seconds of intense sprint like effort followed by 10 seconds of rest for a total of 8 rounds. I am doing burpees with push ups and jump ups, but you always have the choice of doing an easier variation (you can skip the push up, the jump up, or both). When you are down with your chest almost touching the ground ready to do a push up, make sure to tense your whole body and push into the ground with your hands in an explosive movement. Do the same thing with your feet when you are doing the jump up. Have your abs engaged through out the entire workout. After completing this part, have a short rest and a sip of water and move on directly to part 3 of this nightmare
Don’t do this type of workout every day. Cycle your training and vary the intensity and volume of your workouts.
Read my response in fitness F.A.Q’s to your question: How often should I exercise?