The second option continues this week's theme of AMRAPs, using basic bodyweight exercises you can perform inside, combining them into a simple rounds-for-time program. You'll perform two separate 12-minute AMRAPs. You'll finish your cardio in 30 minutes or less, leaving plenty of time for your standard 10-minute stretching routine.
Option #1: 30-minute walk/jog sequence
You know the drill: 30 total minutes of walking and jogging, alternating between two minutes of jogging and one minute of walking for the full 30 minutes. If jogging is completely out of the question, alternate between two minutes of speed walking and one minute of walking at a moderate pace.
Option #2: AMRAP bodyweight cardio pyramid
Remember the pyramid workouts from week two, where you started with a certain number of repetitions per exercise, then reduced the number of repetitions by one on each subsequent round? That's how this AMRAP is going to work. You'll set your timer for 12 minutes, and start each exercise with 10 reps, working your way down the pyramid as far as you can before time expires. Make note of what round you make it to. You'll rest for two minutes, then start the second 12-minute AMRAP, again starting with 10 reps for each exercise.