Monday: Three x four minutes of 30 seconds exercise and 30 seconds of rest. Alternate between jumping jacks, squats and press-ups.
Tuesday: One minute on, one minute off mountain climbers (from the press-up position, raise one knee up towards your chest, lower, then repeat on other side) for 10 minutes, twice a day (morning and night).
Wednesday: 100 burpees.
Thursday: Five minutes in the plank position, broken up with short breaks in between.
Friday: 200 lunges throughout the day.
Saturday: 30 second sprints, with one minute rest in between, for a total of 20 minutes. You can also do rowing, spinning, burpees or mountain climbers.
Sunday: Long walk (this is your active rest).