Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Split Day - This means that you will do half and half for 30 minutes of training. 15 minutes of sprints. I want you to sprint for 30 to 45 seconds as fast as you can, then walk and fully recover. Repeat for 15 minutes. 15 minutes of fitness kickboxing. If you have a heavy bag in your home, this is a great time to take the dust off of it and put it into use. You can find some combinations online to do too.